20170911

pic courtesy of QRZ Now

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:

Bar weight -> as needed

 

Cool Down:

Reverse Hyper Ext – 4X15. Increase weight ea set

 

OH banded stretch 2 min per side

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