FRIDAY 9/11/15

For time:
25 Squats                                                          
25 walking lunges
25 pull-ups
25 box jumps, 36/30
25 Burpees
25 V-ups
25 Ring dips
25 sit-ups
25 back extensions                                      
25 Pushups
3 rope climbs

As you all have seen there is a ladies night tomorrow night @ 7 pm and they are doing a WOD in remembrance of those who lost their lives on 9/11. Rachel has asked that the day time classes help participate in the event by completing so many reps of a movement for the finish. It will be completed as a group and reps and movement will be posted tomorrow! Here is some information on what and why they are doing it.

Know the history:
3,000 Reps of Remembrance is an annual WOD in memory of the victims and heroes of 9/11. On or about 9/11 each year, we are encouraging fellow Crossfitters to do a Hero-type WOD in their honor. This year (2014) we are doing 3,013 reps: 3,000 for the number of people lost and 13 for the anniversary of 9/11. The WOD will increase by one rep each year. 2015= 3,014 reps.
The WOD: teams of 6 athletes completing 3,0…13 burpees with not more than 2 athletes working at once (RX). This is certainly scaleable by # of athletes or movement.