Jersey Shore Fist Pump

Nice job everyone on our first workout back! Everyone did very well on The Baseline and we even had a few new faces.

I mentioned it in club but there is a CrossFit event coming up this weekend to honor those lost on September 11th. It's a fundraising workout done by CrossFitters worldwide, and the proceeds are going to the Disposable Heroes Project. The event is being held locally by our friends at Bulldog CrossFit in Forest Park. Donations are encouraged but not required to participate. If you want a shirt (they're cool) they are $25 and you get one by registering on the 9/11 Throwdown site

The workout (scale as needed):
- 2001 meter row
Then 9 Movements, 11 reps each:
- 36/24in box jump
- 125/85 thruster (deaths @ pentagon)
- burpee chest to bar pull ups
- 175/120 power clean (AA FLight #175 (south tower))
- hand stand push ups
- 2 pood/1.5 pood swings
- toes to bar
- 170/120 lb DL (Flight 77 and flight 93)
- 110/75 push jerk (number of floors in each tower)

But here is what we are doing Thursday...
The Jersey Shore Fist Pump
3 rounds for time:
- 12 R arm thrusters (45/25)
- 9 burpees
- 12 L arm thrusters (45/25)
- 9 burpees

For those of you keeping track we last did this on June 16th