TD 54

this morning HD and i split up our session into two parts: (1) light jog on the treadmill and (2) a timed workout from 9-11throwdown.com.

warmup - treadmill
12min @ 7.1mph, 1.0% incline
total: 1.42 miles, approx. 170 calories burned

9-11 Throwdown WOD
2001 meter row for time, then

also for time
11 box jumps
11 thrusters (rx is 125lbs, we used 85lbs) - 125 deaths at the pentagon
11 burpee- chest to bar pullups
11 power cleans (rx is 175lbs, we used 105lbs) - AA flight # 175 (south tower)
11 handstand pushups
11 kettlebell swings (rx is 73lbs, we used 25lbs)
11 toes to bar
11 deadlifts (rx is 170lbs, we used 135lbs) - flight 77 & flight 93
11 push jerks (rx is 110lbs, we used 75lbs) - number of floors in each tower

results
HD:  8mins (row) + 11mins 40sec (WOD) = 19min 40sec
DV: 8mins 37sec (row) + 6mins 40sec (WOD) = 15min 17sec

get involved w/or donate to the Wounded Warrior Project

cheers,


-DV _ level ^ fitness