Saturday

AMRAP in 24 minutes

4 Bench Presses (102/70)

12 Pull-Ups

16 calorie Assault Bike

5 Burpees

Active: 80% 1rm

Lifestyle: 80% 1rm, jumping pull ups

This workout is dedicated to Firefighter Kyle Wilson who died in the line of duty while helping occupants flee a house fire on April 16, 2007. He was a firefighter in Prince William County.

The rep scheme signifies:

– 24 minutes for Kyle’s age when he died

– 4 Bench Presses for the month of April and for having an almost 400 lb Bench Press at 170 lb bodyweight

– 12 Pull-Ups for setting a record at his station of max Overhand Pull-Ups with a 40 lb apparatus strapped to his back by 17 more reps

– 16 calories for the day when he passed

– 5 Burpees for the month of his birth, May.