pic courtesy of Dennis Leary

Today we honor those brave 343 Firefighters who lost their lives during the 9/11 attacks

WOD:

“343”

Honoring the firefighters who died in the 9/11 attacks

For Time:

100 Deadlifts (145#/105#)

100 Power Cleans (95#/65#)

100 Ground to Overhead (65#/35#)

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

Scaling Options:

Weight – as needed

X-tra:

3 rounds not for time:

20 Back extensions on GHD

20 evil wheels

video courtesy of CrossFit HQ.  Back Extension demo

Video courtesy of Paradiso CrossFit.  Evil Wheel demo.