Sunday 04/24/22

Workout

Warm Up

3 sets on a 10 min clock 
20 jump ropes 
10 PVC good mornings 
5 bootstraps 
10 (total) 90/90 stretch 
10 hip bridges 
3 empty bar bear complexes (2nd and 3rd set add weight)

WOD 

“Thomas Gambino”

Every 3 mins for 18 mins 
7 bear complexes (135/95) 
14 burpees 
21 double unders 

-bear complex=1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press 

Finisher 

3 min wall sit

This Firefighter Hero WOD is dedicated to Thomas Gambino, Jr., FDNY, Rescue 3, who was killed on September 11, 2001.

Thomas Gambino Jr., 48, of Babylon was a member of the city fire department’s Rescue 3 in the Bronx. His helmet was found in the south tower.

Thomas Gambino III last spoke to his father as the elder Gambino was leaving for the firehouse on Sept. 10. He said goodbye and was walking off, then turned and came back to his oldest son, 20 at the time.

On Sept. 10, 2001, the couple had lunch together at home before she returned to her job at a nearby elementary school. As she told him that she had to go to get back to work, he suddenly turned serious and told her: “I’m not holding you back.”

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