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Tuesday 09.11.2018

POSTED ON September 10, 2018

Tuesday | 09.11.2018

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*2977 people lost their lives not including the terrorist.
*343 were New York City Fire Fighters
*37 Officers at the Port Authority
*23 were New York city police officers
 
Warm Up:
 
10 Russian Baby Makers
50ft Reverse Bear Crawl
10 Heidens
 
x3
 
5 Good Mornings + 5 Deadlifts
50ft Broad Jump
50ft Walk on Toes
50ft Walk on Toes Backwards
10 Single Unders
 
x3
 
In 5 sets or less build up to a heavy set of 3 deadlifts. Take no more then 15min to complete.
 
Metcon: 50min Time Cap
 
“Fallen Heros”
 
RX (Level 1)
 
2977m Row
343 Double Unders or 6min double under practice/attempts
37 DBl Box Step Overs 50/35 24/20
23 Deadlifts 315/225
 
For Time
Intermediate (Level 2)
 
2977m Row
343 double unders
37 DB Box Step Overs 35/20 24/20
23 Deadlifts 245/165
 
For Time
 
Beginner (Level 3)
 
2977m Row
343 Single Unders
37 DB Step Overs 20/10 20/16 (make a box with plates for 16in)
23 Deadlifts 155/105
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
1min Sciatic Nerve Floss L/R
2min Seated Straddle
1min Cross Shin L/R

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