120911 – 9/11 Tribute WOD

This WOD is a tribute to the 343 Firefighters who lost their lives trying to save others.  We will honor these men and women with a WOD (Workout of the Day) dedicated to them and all of the other First Responders that protect and serve us all.

For Time:

100 step ups on a 20″ box with a 35#/ 25# KB in each hand (this will simulate climbing the many flights of stairs carrying equipment the FDNY Brothers climbed)

100 yard equipment carry of 100KG. One piece of equipment at a time!!! Carry 1 plate 100 yards, run back and pickup the 2nd plate carry that 100 yards, run back and pickup the bar…etc (equipment list: two 45# plates, one 75# bar, one 20# med ball and one 35#KB)

100 yard Bear crawl (simulating a search and rescue)

43 Sledge Hammer hits onto a tire (simulating forcible entry)

To all firefighters, police, EMTs, and others who serve to protect our communities – Thank You.

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