Bye Bye Bin Laden Workout - ITS Tactical

Bye Bye Bin Laden Workout

By Bryan Black

In celebration of Osama Bin Laden’s death I couldn’t sleep a wink last night and was up bright and early with a workout to honor all our brave men and women that have put their lives on the line for this day. I wanted to say thank you in my own way this morning and have often followed the lead of the CrossFit crowd in participating or creating “honor” workouts.

I thought I’d share the workout I did today to hopefully inspire those reading this to do something today to honor the tireless efforts by our military, law enforcement, first responders and counterterrorism professionals that all contributed in some way shape or form to this day and America’s celebration! It doesn’t necessarily have to be a workout, but please recognize their sacrifice for our nation!

Bye Bye Bin Laden

  • 600m Warmup Row (Rowing Machine)
  • 5 Rounds
  • 10 Box Jumps (30 in. Box)
  • 5 One arm Ring Pullups right arm
  • 5 One arm Ring Pullups left arm
  • 5 Ring Pullups both arms
  • 20 Pushups
  • 25 Situps
  • 10 Dips
  • 2 Muscle Ups (on pullup bar)
  • 600 yd. Cooldown Swim w/ Mask and Fins

Enjoy the celebration today and NEVER FORGET! What are you doing today to celebrate and remember?



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What are Muscle Ups?

Eric S.
Eric S.

Quite a workout!! How do we nominate this as an official WOD??

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