WOD

051421

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

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