Normally… In The Past… We’ve Perform This WOD The Day After 9/11…
2 Years Ago… We Changed It Up…
We Performed It On 9/10… The Day Before…
Last Year… We Changed It Up Again…
Not What I Had Planned… But We Had A Whole Bunch Of Hero WODs For The Fallen 13…
We Also Performed The “9/11” WOD A Day Early… 9/11 Fell On A Saturday… And We Still Had Some More “13 Hero” WODs To Perform…
This Year… We’re Changing It Up Again… And Also Adding A Little Bit Extra…
We’re Performing This Annual WOD A Little Early…
“3…2…1…GO!!!” And You’ll Perform 3 Touch & Go DeadLifts…
Then… 343 Meter Row…
Then… 3 Touch & Go DeadLifts…
Then Begin On Your Step Ups…
From Then On… You Need To Complete 3 More Sets of 3 Touch & Go DeadLifts…
1 Set of 3…
1 Set of 3…
1 Set of 3…
3X3…
Not 9 Reps In 1 Shot… Not 6 Reps In 1 Shot Then 1 Last Set For 3…
3 More Sets of 3 Touch & Go DeadLifts…
GOT IT?!?!
If You Need More Of An Explanation… Well… I Don’t… But I Have A Punishment Ready… I Don’t Know What To Tell You…
Alright…
The “StairWay To Heaven” WOD…
Never Forget…
“110 Stories… 1,980 Stairs… 343 FireFighters…”
Once A Year…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
It’s “Tactical Thursday”… If You Have A Weight Vest… Wear It… Don’t Have A Vest? Bring In A BackPack & We’ll Throw Some Plates In It…
You’ll Need To Stack Up Some Plates… 3 “Diamond” 25lbs Plates Will Do… And You’ll Most Likely Need A Piece Of Writing Chalk…
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For Time: 5 Sets of 3 DeadLifts @ 75% of your 3 Rep Max or 55% of your 1 Rep Max
343 Meter Row…
Then…
1,980 Step Ups… TIME!!!
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3…2…1…GO!!!
Mando
9.7.2022 WOD & Scores…
RainCrossStrengthandConditioning 