WOD

Tuesday, September 11th

09/11/2018

 

Warm Up: (3x through in 15mins)

 

  • Row 200m
  • 10 Air squats (2 sec pause at the bottom)
  • Sets of 10, 8, 6 Push press ( start with empty bar, work up to weight used in workout)
  • 10 KTE
  • Shoulder mobility

 

* Move through warmup swiftly

 

Conditioning:

 

For Time:

 

Row 2001 meters

 

Then : 3 Rounds

 

30 Knees to Elbow

 

40 Air Squats

 

30 Push Press (95lb/55lb)

 

 Finish with 23 Burpees

 

 

 

*This WOD honors the 343 FDNY Firefighters, & 23 NYPD Police officers lost that day.  We also honor EVERYONE who was lost on that day by performing this WOD in their memory, and those who have given their lives protecting our freedom since.  

 

 

 

GOD BLESS AMERICA