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Today let us not forget the innocent persons who were lost in the attack on the Twin Towers, September 11th 2001.

We also must not forget the fallen soldiers whom have given their lives since then in various confrontations in the name of Freedom, Family, God and Country.

Today we offer 2 workouts. There are some of us that need to work on strength, while others (me) need to work on our conditioning. What is your weakness? Choose the workout that will work toward vanquishing that weakness.

Warm-up/Skill:
Static Handstands x30-60 seconds x3

Workout:

Strength
Press - 5, 3, 1, 1, 1, 1
Weighted Pull-ups - 5, 3, 1, 1, 1, 1

BWT + 68 lbs. I failed at 78 lbs without flip-flops (I think the flip-flops helped!)

MetCon
5 rounds for time:
10 Pull-ups
10-95 lbs Thruster
20 Push-up
20 Sit-up
400m run/500M row