Warm Up:
OTM- 4min -Alt
Odd: 8 Lunges
4 Burpees
Even: 6 barbell thruster
8:46-The First Plane Hit
“Remembrance”
9 Movements, 11 Reps
11 Bear Complexes (M)
11 Weighted Pull Ups
11 V-Ups
11 ½ Clock Walks
11 Goblet Sqt (H)
11 Lungsters (L-M) (barbell)
11 DB SN (H)
11 Hanging Flutterkicks (4 count)
11 DL
-FT-
*343 Calories to be performed any time during the workout, partitioned however
343 Firefighters died that day
50min Time Cap
*Bear Complex is..
PCL+FSQ+PJ+BSQ+BTNJ