Monday, March 31, 2014

Tuesday - WOD 83 - Fallen Hero WOD (Boston Firefighters)


We wanted to do this WOD last week, but with the Open going on, we wanted to make sure that we were able to bring full attention to this.

We will be honoring the lives of two Boston firefighters who were killed when a fire driven by strong winds whipped through a brownstone and trapped them in the basement in a neighborhood just blocks from where nine city firefighters died in a 1972 hotel collapse.

The Firefighters were Lt. Edward J. Walsh, a 43-year-old father of three who had almost a decade of experience, and firefighter Michael R. Kennedy, a 33-year-old Marine Corps combat veteran who had been a firefighter for more than six years.


Thirteen other firefighters were injured in the blaze in the city's Back Bay district, and several police officers also were taken to hospitals. 

Strength
Power Snatch + Snatch Push Press + OHS -3 of each movements @ 60%, 3 of each @65% x,  2 of each @70%
Power Clean + Front Squat + Jerk - 3 of each @60%, 3 of each @65%, 3 of each @ 70%

Example: You would do 3 Power snatches (touch and go) then move right to 3 Snatch Grip push presses, then right into 3 OH Squats. Then Drop the Bar

WOD:
Mike "DORK" Kennedy
33 Back Squats 185/115
15 Burpees
33 Deadlifts 225/135
15 burpees
33 KB swings 50/35
15 Burpees

OT:
800 Meter Run

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