Wednesday

Strength Development:

Front/Back Squats

Brace core at the top of the lift, make it a struggle

5 sets @ every 2 minutes

·    1^st minute: 3 front squats

·    2^nd minute: 5 Back squats

“Richard Prunty”

Firefighter Hero WOD

Batt. Chief Richard Prunty

(57)

FDNY Battalion 2

Died 11/09/2001

Final words on the radio pinned in the North Tower

“Tell my wife and kids I love them”

2 Rounds for Time:

·    2 Power Snatches (RX 61/42.5 kg)

·    50 double-unders

·    4 Power Cleans

·    25 KB swings (RX 24/16 kg)

·    6 Front Squats

·    50 hand-release push-ups

·    8 Push press

·    25 Burpees

23 minute CAP