FRIDAY 11/09

Strength Development:

Single Arm DB Strict Press

5 sets @ 2 minutes

·     4 presses/arm/set

·     Focus on technique

Firefighter Hero WOD

“Lawrence Virgilio”

Rescue Squad 18

FDNY

KIA 11/09/2001

For Time:

22 Minute CAP

·    50 Kettle-bell swings (RX 24/16 Kg)

·    50 Sit-ups

·    50 Double-unders

·    25 Kettle-bell swings

·    25 Sit-ups

·    25 Double-unders

·    12 Kettle-bell swings

·    12 Sit-ups

·    12 Double-unders

·    6 Kettle-bell swings

·    6 Sit-ups

·    6 Double-unders

·    3 Kettle-bell swings

·    3 Sit-ups

·    3 Double-unders

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