Sunday 08/24/25

Workout

WOD 

“John Williamson”

EMOM for 36 minutes
From 0:00-6:00 
10 Pull-ups
From 6:00-12:00
5 Squat Cleans (155/105)
From 12:00-18:00
10 Toes to Bar
From 18:00-24:00
5 Shoulder to Overhead (155/105)
From 24:00-30:00
10 Hand Release Push-Ups
From 30:00-36:00
5 Overhead Squats (155/105)

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This Firefighter Hero WOD is dedicated to John Williamson, FDNY, Battalion 6, who was killed on September 11, 2001.

John P. Williamson was not a casual golfer. He signed up for golf lessons, practiced in his yard and even made a player of his son, Marc. The pair routinely disappeared for hours on a golf course. “He was just so focused,” said his wife, Mary. “He was able to do anything.”

Battalion Chief Williamson, 46, showed the same dedication to his job and family. In his 23 years with the New York Fire Department, he rose through the ranks to become chief of Battalion 6 in Lower Manhattan. And at home in Warwick, N.Y., he designed and built a wood-and-glass house for his family. He made the furniture, too.

Chief Williamson later added a basketball court for his daughter, Jessica, and rearranged his schedule so that he could attend all her school games. He kept lunch dates with his mother, Lucy, even when he was busy. “He was a true Renaissance man,” his wife said. “We got a lot of work out of him in the winter when there was too much frost on the ground to play golf.”

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