Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “9/11 MEMORIAL WOD”
In loving memory of our 343 fallen brothers and sisters who made the ultimate sacrifice on 9/11/2001. 21 Years Ago. May their memory live on in our hearts and in our works. Rest easy, we have the watch.
For Time: 343 Burpees
This is a hero workout. It should be done in full PPE. Since the department so graciously took away our ability to PT in SCBA’s, my recommendation is to load up a weight vest with about 35 lbs. and wear that. Break up the burpees as needed to complete all 343.