FRIDAY 11/09

 

 

Strength Development:

Single Arm DB Strict Press

 

5 sets @ 2 minutes

 

·     4 presses/arm/set

·     Focus on technique

 

Firefighter Hero WOD

 

“Lawrence Virgilio”

 

Rescue Squad 18

FDNY

 

KIA 11/09/2001

 

For Time:

22 Minute CAP

 

·    50 Kettle-bell swings (RX 24/16 Kg)

·    50 Sit-ups

·    50 Double-unders

·    25 Kettle-bell swings

·    25 Sit-ups

·    25 Double-unders

·    12 Kettle-bell swings

·    12 Sit-ups

·    12 Double-unders

·    6 Kettle-bell swings

·    6 Sit-ups

·    6 Double-unders

·    3 Kettle-bell swings

·    3 Sit-ups

·    3 Double-unders

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