Snatch Complex EMOMx7

1 Pull

1 Hang Snatch

1 High Hang Snatch

2 Snatch

1 Snatch Balance


Tech work first before weight, FIND A WORKOUT WEIGHT


WOD:  911

Background: This tribute workout is dedicated to the victims and survivors of the 9/11 attack at World Trade Center on September 11, 2001.

9/11 was a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States. The attacks resulted in 2,977 fatalities, over 25,000 injuries, and substantial long-term health consequences, in addition to at least $10 billion in infrastructure and property damage.

The workout was designed by Misfit Athletics @misfitathletics who also posted a demo on their YouTube channel on September 11, 2019.

The rep scheme signifies the date of the attacks.

Buy-In: 2,001 meter Row

Directly into, 3 Rounds of:

9 Thrusters (135/95 lb)

11 Toes-to-Bars

9 Snatches (135/95 lb)

11 Toes-to-Bars




banded hammer curls

banded lat press downs