Front Squat
Warm up 3x8
Strength 3x8

Heroes of 9/11: Gone But Not Forgotten
Sgt. James Meers, retired NYPD

2 mi run
23 strict Pullups
343 Air Squats
37 Push Presss 110 lb bar (scale as needed)
1 Body weight Deadlift
2 mi run
Partition the pullups, squats, push press as needed
Complete this WOD as INDIVIDUAL or TEAM.
PLEASE READ:
2 mi run in honor of Firefighter Steven Siler, who ran to the towers with over 70 lb of gear on while off duty and couldn't make his way by vehicle
23 pullups for the 23 fallen NYPD officers
343 air squats for the 343 fallen FDNY firefighters
37 push press for the fallen 37 PAPD officers , 110 pounds to represent the total floors in each tower
1 BW DL for Sirius the PAPD canine who lost life in line of duty
2 mi run for the 2 fallen towers and all of the civilian souls lost that day

4 sets:
400 mts run
60 sec rest /round

On every minute perform 3 reps of hang squat clean and push jerk

Strict Pull-ups- 5reps
Box jumps- 8reps
KB Swings (rx 24/16kg)- 12reps

For time

• 500m row
• 21 wallballs
• 15 t2b

• 9 hspu

• 500m row

• 9 wallballs

• 21 t2b

• 15 hspu

• 500m row

• 15 wallballs

• 9 t2b

• 21 hspu

Dippi boxilla, jalat maassa x 10
Sotilaspenkkipunnerrus 4 x 50% ( = jalat penkkitason yläpuolella)
Vatsalihasliike x 10
Vaaka 15s / jalka tai Supermies 30s
Bar swing x 5 (heilu leuanvetotangossa)

Warmup
3 rounds
Keppi jumppa circuit
10 squat
10 good morning
10 press behind neck
10 dislocates
10 circles
Then, a dynamic stretch sesssion.

Skill and movement
Kb swings
Kipping

Workout
"Helen"
3 rounds for time of
-400m run
-21 kb swings (24/16)
-12 pullups

Moderate weight and with speed

For time (cap:25 min):
- 1100 m run.
- 500 m Row.
- 200 DU.
- 100 Jumping Jacks.
- 500 m run.
- 500 m row.
- 100 DU.
- 50 Jumping Jacks.