Sunday 04/10/22

Workout

Warm Up

3 sets on a 10 min clock 
20 (total) alt banded marches
20 banded air squats 
10 (total) 90/90 stretch 
10 (total) staggered stance good mornings 
10 empty bar strict press 

WOD

“Michael Fodor”
For time:
100 reps total in any combination of 
Back squats (185/115) 
Deadlifts (same weight)
Shoulder to overhead (same weight)

This Firefighter Hero WOD is dedicated to Michael Fodor, FDNY, Squad 1, who was killed on September 11, 2001.

The last words 37-year-old David Lawrence William Fodor said to his wife were mouthed from across a crowded street as the two departed the Metro-North station in Manhattan on the morning of Sept. 11.

“He gave me a kiss, walked away and looked back. Then he mouthed the words, ‘I love you,’ ” said his wife, Claudia Petrone.

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