This workout is a remembrance wod for 9/11. We get all of our workouts from CompTrain and follow their individual programming so make sure to check them out!
2001m row “buy-in”
9 rope climbs
11 bear complexes 135/95
*This can be done solo or with a partner splitting reps.
*bear complex= 1 power clean+1 front squat+1 push-press+1 back squat+1 push-press
-no modifications outside of scaling weight.
-9 rope mods found on the Movement Modifications page. Usually it’s 3:1 ratio but I’d keep it 1:1 since it’s a long workout.
-scale weight or use DBs at a light weight.
-another option is to make it an amrap instead of “for time”. Give your self a 30-40min max working time.