Friday, May 14
WOD
Warm-up:
10 PVC pass-through
5 Walkouts
5 Up down dog
10 Hollow rock
10 Halo
6 Strict press
6 Push press
5 Yoga push-up
300m run
Hero WOD:
“GREGORY STAJK”
EMOM for 14 minutes
For every odd minute, perform:
13 Hand Release Push-Ups (If 13 HRPU are easy for you add weight)
For every even minute, perform:
13 Shoulder-to-Overheads (115/75#)
This Firefighter Hero WOD is dedicated to Gregory Stajik, FDNY, Ladder 13, who was killed on September 11, 2001.
Want more?
Run 800m for time!
Home WOD:
Same as above!
Mobility:
Puppy dog
Archer
