WOD Sept 11, 2009

WOD – Remembering 9/11

343 has a special signifigance for firefighters as this was the number of  fellow firefighters who were lost during the terrorist attacks at the twin towers in New York.  This workout is in their honor. Never forget.

“343″

Row 343 metres

20 burpees

10 thrusters 95/65

2 tire flips

2 rope climbs

5 ring dips

20 box jumps 24 /20

row 343 metres

20 wall balls 20/14

10 chest to bar pull ups

2 rope climbs

10 front squats 95/65

10 kettlebell swings 70/55

5 ring dips

20 burpees

20 box jumps 24/20

10 sumo deadlift high pull 95/65

row 343 metres

30 sit ups

30 double unders

10 chest to bar pull ups

2 tire flips

10 thrusters 95/65

20 box jumps 24/20

20 double unders

row 343 metres

20 wall balls

10 chest to bar pull ups

10 sumo deadlift high pulls

5 ring dips

10 kettlebell swings 70/55

 

http://www.fdnylodd.com/9-11-Never-Forget/Memorials/343-Firefighters.html