Flight 11
AMRAP 8:46 (the time the first plane struck)
2 Muscle-Ups (sub a total of 4 pull-ups and 4 ring dips)
9 Squat Snatches (96/65)
7 Push Press
7 Lateral Burpees over Barbell
Immediately hold a kettlebell in each hand for 17 Minutes (do not set down)
This is the time that elapsed between plane strikes, and simulates the casualties that were in the burning buildings, some of them hanging on for dear life, as long as they could. Until they couldn't... We have no idea what real pain and exhaustion is all about...
Do not take this time to be silent. Take this time to learn about each other in class. Where were you on 9/11?
Immediately begin a second AMRAP
Flight 175
AMRAP 9:05
2 Handstand Push-Ups
9 Squat Cleans (95/65)
7 Hang Power Clean
8 Chest to Barbell Push-ups
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