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”
For Time:
343 BURPEES
Ok. A lot of burpees today. Be smart about it. Partition as needed. Optional weighted vest OR in PPE, but be smart to avoid injury and fatigue that could limit you to perform the rest of your shift.