September 11th, 2018
This workout was not designed to be easy. It is meant to challenge you. So please pick a challenging weight and progressions to make that happen. Also, this is a time for us to really dig into the events that happen that day. So please, zero complaining. Remember those that were lost, work hard, and do your very best!
8:46(First Aircraft) Min AMRAP
10 bar facing burpees
10 Pull ups
10 goblet squats
Rest 3:43(Number of Firefighters lost)
10:28(Second Aircraft) Min EMOM
Min 1: 20 RKB swings
Min 2: 10 Push Ups
Min 3: 3 BMU (hardest progression for you)
You will do this 3x. So you will complete min 9, with the remainder of the time (1:28) you have max burpees.