It’s A Day Early… But…
National FireFighter’s Day…
“Striking the Four Fives” Is A HERO WorkOut Created To Honor The United States FireFighters & Police Officers Who Lost Thier Lives During The Terroist Attacks On September 11th, 2001…
The WorkOut Draw It’s Name From FireFighter Tradition & History…
Before Radios… Pagers… Phone Systems… Cell Phones… The New York City Fire Department Used A Series Of Bells & Telegraphs To Send Signals To Outlying FireHouses…
Each Message Would Have A Preset Number Of “Bell Strikes” So The Receiving FireHouse Would Know What The Message Was Based On The Number Of “Strikes”…
When A FireFighter Died In The Line Of Duty… HeadQuarters Would Send 5 Bell Strikes… Repeated 4 Times…
This Tradition Continues To This Day… Despite The Fact That The Bells Have Been Replaced As A Communicaiton Device… Signaling The Death Of A FireFighter Is Now Know As…
“Striking The Four Fives…”
And The Practice Has Extended To Fire Departments Across The United States…
The Significance Of The Rep Scheme Is 4 Rounds Of 5 Reps… And The Calore Row Adds Up To 60… Which Is The Number Of Port Authority & NYPD Police Officers Killed On September 11th, 2001…
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ALRIGHT… HERE WE GO!!!
8:45AM… “Striking The Four Fives…”
***This Is An Individual WOD… However… Coaches Can MODifiy As They See Fit For Each Individual Or Make It A Partner WOD With Any “Nasty” Changes/Additions… I Know What I’d Do… Plank While Rowing??? Hold @ The Hang While Power Cleaning??? Burpees Over Partner While In A Push Up Plank??? Hold @ The Rack Position While Front Squatting??? Hang From The Bar During Pull Ups???***
***The “Rx’d” Weight On This WOD Is (135/95)… I’m Gonna Say GO AS HEAVY/SAFELY AS POSSIBLE!!!***
***And If You Have Bar Muscle Ups… DO IT!!!***
HOWEVER… THIS SHOULDN’T BE A LONG ONE!!! THIS SHOULD BE A LUNG BURNER!!!
YOU’RE WELCOME…
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For a Total of 4 Rounds:
15 Cal Row
5 Power Cleans
5 Bar Facing Burpees
5 Front Squats
5 Chest To Bar Pull Ups… TIME!!!
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3…2…1…G0!!!
Mando
RainCrossStrengthandConditioning 