WOD for 091119


WOD for 091119

Partner Up and Warm Up all movements


Honoring the 343 firefighters who died on 9/11.

With a Partner- 20 minute time cap….

For honor and respect of the fallen:

100 Deadlifts (145#/115#)

100 Power Cleans (95#/65#)

100 Ground to Overhead (65#/35#) (C&J or Snatch)

43 Burpees

-Men use a 45# bar, Women use a 15# bar

First plates on the bar are 10#, then 15#, then 25# per side

Strip the outer plate after each lift of 100 reps is completed-

Comp and Fitness are the above as written

GPP: 115/85, 75/55, 65/35

Health: DB’s for all movements

Cool down

Walk x 200 meters

Couch Stretch


Iron Cross and Scorpions