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Tuesday 11September2012

Today, on perhaps one of the most infamous days in the history of our nation, we will complete a Hero WOD.  It will be dedicated to all of those who perished that day, and more specifically those who died at the Pentagon.  My dad, a Navy Chaplain at the time, was one of the first Chaplains on scene that day.  He witnessed firsthand, the results of the attacks that day…haunting images of death and destruction.  He, like thousands of others, lives with those images everyday of his life.  So, this workout is for not only those who passed, but those who where to first on the scene, those who searched relentlessly for survivors, and those who continue to fight for our country today.

It’s easy to get caught up in all of the political garbage these days.  It’s today when I feel very luck and proud to live in the United States of America.  Work hard today.  Not for you, but for someone else.  Suck it up and drive hard today.

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Pull Up/Muscle Up Progression

9 Rounds (09/11/01):

9 Burpee Box Jumps

11 Chest-to-Bar Pull Ups

01 200m Run

Your total number of reps (9×21) will equal 189 representing the number of individuals who died in the Pentagon attack.

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