Monday, September 10, 2012

Tuesday - 9/11 WOD "411"

 In  honor of the 343 firefighters, 60 Police Officers (NYPD Officers: 23, Port Authority Police Officers: 37) and 8 EMTs who lost their lives trying to save others during the 9/11 attacks. 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.

9 Ring Dips (box dips for beginners)
11 Tire Flips

WOD "411":
50 Step ups with Dumbbells in hand 35/20 (representing the many flights of stairs that had to be climbed)
100 Meter OH Dumbbell Carry (representing a rescue carry)
50 Wall Balls 20/15 (representing clearing debris)
100 Meter run (representing the primary search and rescue)
55 Tire Hits (representing forcible entry)
56 bear Crawls (representing secondary search and rescue)

9 knees to elbows
11 toes to bar

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