Sunday 04/14/24

Workout

Warm Up

AMRAP 6 
100m jog 
10 leg swings on the wall (each) 
10 (total) quad pulls 
10 (total) alt samsons 
-with an empty bar 
3 snatch grip deadlifts 
3 hang high pulls 
3 hang power snatches 

WOD 

“Denis Germain” 
For time: 
20 power snatches (135/95)
20 double under 
200m run 
15 power snatches (same weight) 
40 double unders 
200m run 
10 power snatches (same weight) 
60 double unders 
200m run 
5 power snatches (same weight) 
80 double unders
200m run

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This Firefighter Hero WOD is dedicated to Denis Germain, FDNY, Ladder 2, who was killed on September 11, 2001.

Ladder Co. 2 lost 10 firefighters that terrible Tuesday. Germain lived in Tuxedo and served the FDNY for seven years, receiving three citations for bravery during his time with Ladder 2. He went missing the morning of September 11 and wasn’t recovered until April 9, 2002. After his body was recovered, more than 500 people paid tribute to Germain during a special service at St. Joan of Arc Church in Sloatsburg.

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