🇺🇸 9/11 Ruck Memorial WOD
With Rucksack (20–30 lbs)
For Time or Quality
Complete 9 Rounds, 11 Reps of each:
⸻
🔁 Movements (11 reps each per round):
1. Ruck Push-Ups (with ruck on your back or hands on ruck)
2. Ruck Front Squats (hug the ruck or wear it)
3. Ruck Swings (swing ruck like a kettlebell)
4. Ruck Thrusters (squat to overhead press)
5. Ruck Step-Ups (onto box, bench, or curb – 11 each leg if you’re feeling strong)
6. Ruck Bent-Over Rows
7. Ruck Ground-to-Overhead
8. Ruck Shoulder-to-Shoulder Press (press ruck overhead, alternate sides)
9. Ruck Overhead Lunges (hold ruck overhead – alternate legs)
10. Ruck Flutter Kicks (ruck on chest or overhead – 4 count)
11. Ruck Get-Ups (lay flat with ruck, stand up — one smooth movement)
Why It’s Meaningful
• 9 Rounds = September (9th month)
• 11 Reps = The day
• Varied movements = Representing hardship, struggle, unity, and strength
Find the event in Sandlot:
https://trainer.sandlot.fit/fistbump/fc0dd0cb-1f30-4fd8-838e-5ba519425982
Every attendee will get an awesome GORUCK TAKEOVER patch!
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