FRIDAY
Strength Development: Thrusters
5 sets @ 2 minutes
· Sets of 4 @ 80% 1 RM · Focus on technique
Firefighter Hero WOD
“John Moran”
Battalion Chief John Moran Battalion 49 FDNY
KIA 11/09/2001
For Time: 22 Minute CAP
24 – 20 – 16 – 12 – 8 – 4
· Front Racked Lunge Steps (RX 61/42½ Kg) · Hand release Push-ups
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