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11 Sept 2017 KDA CrossFit in San Diego

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11 Sept 2017 KDA CrossFit in San Diego

Warmup:
3 Rds
10 OH Plate Raises
8 cal Air Bike
6 Pushups
4 Single Leg Glute Bridge
2 Strict Pullups + 2 Kipping Pullups

Sport:
9/11 Memorial WOD

2001m Run
then
11 reps of each
Deadlift @155/105
Shoulder to Overhead @155/105
Front Squat @155/105
Bar Muscle Up
Toes to Bar
Strict Handstand Pushup
Front Squat @155/105
Shoulder to Overhead @155/105
Deadlift @155/105

Lifestyle:
A.
FR KB Press (Alt) @4010, 8-10 x3

4-5 sets
B1.
50′ Hand over Hand Sled Pull

B2.
Handstand Hold :20-:30

C.
Dip @5000, 5×5
(Jump to lockout in dip)

D.
3RFT
21 Kettle Bell Swings
12 cal Air Bike

Training Notes:
Sport: Todays workout is symbolic of 9/11. The 2001 meter run represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11).

Lifestyle: Todays program is a Upper body push/pull emphasis.