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Friday Sept 8th WOD

Happy Birthday Keith! Hope you have a great Birthday!


In honor of Keiths Bday we will be doing a hero wod dedicated to Firefighter Keith Glascoe, FDNY, Ladder 21, who was killed on September 11, 2001.

Keith Glascoe was a big man — roughly 6-foot-4, 270 pounds — but maybe the biggest thing about him was his heart. “He was the sort who would stop and pick up a hurt animal in the street, take it to a doctor and pay for it,” said his father, Benjamin Glasco.


Conditioning: For Time:

  • 21 Back Squats (135/95 lb)

  • 400 meter Run

  • 21 Front Squats (135/95 lb)

  • 400 meter Run

  • 21 Deadlifts (135/95 lb)

  • 400 meter Run

  • 21 Shoulder-to-Overheads (135/95 lb)

  • 400 meter Run

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