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.
We also want to remember the 2,976 people from 93 nations that lost their
lives in New York, at the Pentagon, and on Flight 93.
"Dear friends, let's love each other, because love is from God, and everyone who loves is born from God and knows God" (1 John 4:7)
Skill:
2 Rounds of
9 Ring Dips (box dips for beginners)
11 Knees to Elbows
WOD "9/11":
50 Step ups with Dumbbells in hand or on shoulders 35/20 (representing the many flights of stairs that had to be climbed in Full Gear)
100 Meter Sled Pull (representing a rescue Drag)
50 Wall Balls 20/15 (representing clearing debris)
400 Meter run (representing the primary search and rescue)
50 Tire Hits (representing forcible entry)
50 Meter bear Crawls (representing secondary search and rescue)
OT:
2 rounds of
9 knees to elbows
11 Tire Flips
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