Sept 11th Tribute WOD “Never Forget”

This 9/11 we will be doing the hero WOD “343

343 is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.


100 Deadlifts

100 Power Cleans

100 Ground to Overhead (can be push press, power snatch, clean & Jerk)

43 Burpees

Parnter WOD style because 9/11 brought us TOGETHER where the entire world stopped and prayed together, loved one another, and helped one another.

*Original weights for this WOD are light because its not written as partner.

Suggested weights are normal RX weights

Deadlift (185/125 (135/95)

Power Clean (115/75)(95/65)

GTOH (95/65)(65/45

54 views0 comments

Recent Posts

See All

Monday March 8th WOD

Warm up: 2 Rounds: 5 Dislocates 10 Banded Pull downs 10 Scap Retractions 10 Hollow Body Swings 10 Shoulder Taps 5 Swimmers Strength: Shoulder Press 3x10 @ 70 % DB FLY 3 x 10 Conditioning: 4 x 3 min AM

Friday March 5th WOD

Strength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups

Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength: