From 0:00-3:00, perform 3 rounds of:
-3 pull-ups
-6 push-ups
-9 squats
From 3:00-6:00, perform 3 rounds of:
-4 pull-ups
-8 push-ups
-12 squats
From 6:00-9:00, perform 3 rounds of:
-5 pull-ups
-10 push-ups
-15 squats
From 9:00-12:00, perform 3 rounds of:
-6 pull-ups
-12 push-ups
-18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
“Never Forget 9/11” Memorial Workout. The workout itself is symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11)
Complete for time:
Row 2001 meters
Then 11 reps of the following:
-Box Jumps (36″/24″)
-Thrusters (#125/85)
-Chest to Bar Pull-ups
-Power Cleans (#175/120)
-Handstand Push-ups
-Kettlebell Swings (#70/53)
-Toes to Bar
-Deadlifts (#175/120)
– alternating cartwheels
– Row 2001 meters
Complete as many rounds as possible in 10 minutes of:
– 8 Toes to bar
– 8 Dumbbell/KB thruster (35/26)
– 12 Dumbbell/KB walking lunge (35/26)
WOD
-Row 250 meters
-Row 500 meters
-Row 1,000 meters
-Row 500 meters
-Row 250 meters
Rest 1 minute between efforts.
Then use the remaining time for double or triple under practice