Strength Development:

Thrusters

 

5 sets @ 2 minutes

 

·     Sets of 4 @ 80% 1 RM

·     Focus on technique

 

Firefighter Hero WOD

 

“John Moran”

 

Battalion Chief John Moran

Battalion 49

FDNY

 

KIA 11/09/2001

 

For Time:

22 Minute CAP

 

24 – 20 – 16 – 12 – 8 – 4

 

·    Front Racked Lunge Steps (RX 61/42½ Kg)

·    Hand release Push-ups