A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) In Rememberance of 9/11
For time:
Run 2001 m
11 Box Jumps (30″/24″)
11 Thruster (125#/85#)
11 Burpee Chest to Bar Pull ups
11 Power Cleans (175#/120#)
11 HSPU
11 KBS (70#/53#)
11 Toes to Bar
11 Deadlifts (170#/120#)
11 Push Jerk (110#/75#)
Run 2001 m
The workout itself is completely 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). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
