09/11/24

9/11

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
7 KB Goblet Squats
7 KB Rom. DL
7 KB Swings

A. "9/11 Tribute"
For Time:
20001m Row
directly into...
Three Rounds of:
9 Thrusters (135/95lbs)
11 Lat. Burpees over Bar
9 G2O
11 Push-Ups

B. Gymnastics Practice
*If Time Allows

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) HR Push-Ups
2) BW Rev. Lunges
3) Air Squats
4) Hollow Rock/Hold

A. "9/11 Tribute"
Tag Style...
In a 35 min Window:
2001m Row (Buy-In)
*split between partners
directly into...
AMRAP:
9 Box Jumps
11 Single KB Step-Overs
9 KB Swings
11 KB Goblet Squats
9 Push-Ups
11 Burpees