Sunday 01/09/22

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up
3 sets 
:30 alt step ups 
:30 banded good mornings 
:30 push up to downdog 
:30 back extensions 

WOD 

“Gerard Nevins”

AMRAP 15
6 deadlifts (225/165)
9 hand release push ups 
12 box jumps (24/20)

Finisher 

Tabata side plank with a hip drop 

This Firefighter Hero WOD is dedicated to Gerard Dewan, FDNY, Ladder 3, who was killed on September 11, 2001. Dewan gave his life Sept. 11 when FDNY Ladder 3 in Lower Manhattan responded to the first World Trade Center suicide plane attack. At Holy Name Church, near Dewan’s boyhood home, an estimated 3,000 firefighters paid their respects.

Dewan, 35, was the only known Boston native among the hundreds of firefighters killed in the terrorist attacks. Five hundred New York colleagues made the trip, even as 12 other memorial masses were held Saturday for firefighters in New York, New York fire officials said.

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