Pic courtesy of FireandRescueDecals.com Today we honor the fallen firefighters who gave their lives in the Sept 11th attack.  They will never be forgotten.



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

Scaling Options:

Bar weight -> as needed


Cool Down:

10 Cal slow row


Hang from pull up bar – 2 min

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