Wednesday

Skill Development:

Warm-up movements

·    Cleans/ Thrusters

·    Pull-ups/ Ring Dips

·    Wall-balls/ Burpees

Hero WOD

“Michael Lynch”

Firefighter Michael Lynch (31)

FDNY Engine 40

Died 11/09/2001

For Time:

·    400 meter run

Then:

21 – 15 – 9

·    Thrusters (RX 30/15 kg)

·    Pull-ups

·    400 meter run

Then:

21 – 15 – 9

·    Cleans (RX 30/15 kg)

·    Ring Dips

·    400 meter run

Then:

21 – 15 – 9

·    Wall-balls (RX 9/6 kg)

·    Burpees