Friday, September 6
WOD
Warm-Up:
4 Inchworm
10 Bootstrapper
6 Scales
8 Ring row
14 Fire hydrant
16 Single leg v-up
10 Top down deadlift
:20 Dead hang
3 Deep squat
2-3 Strict pull-up
WOD:
“Edward White”
EMOM x 23 minutes
3 Deadlift (Rx-230/160#, Scale I-185/125, Scale II-135/195, Scale III-95/65)
5 Strict pullup (Scale pull-ups to 2, 3 or 4 per minute)
This Firefighter Hero WOD is dedicated to Edward White, FDNY, Engine 230, who was killed on September 11, 2001.
Mobility: (To be performed after class or at home)
:30 Child’s pose
1:00 Lying knee twist
:30 Puppy
