Sunday 08/28/22

Workout

Warm Up

3 sets on a 10 min clock 
20 (total) mountain climbers 
20 (total) shoulder taps 
10 DB z press 
5 pike push ups 
-with an empty bar 
5 deadlifts 
5 hang power cleans 
5 front squats 

WOD 

“Brian Bilcher”
For time:
9 cleans (185/135)
21 handstand push ups 
7 cleans (185/135) 
15 handstand push ups 
5 cleans (185/135)
9 handstand push ups

This Firefighter Hero WOD is dedicated to Brian Bilcher, FDNY, Squad 1, who was killed on September 11, 2001. The strapping 38-year- old, dubbed “Tugboat” because of his girth, also was known as “the glue that held us all together,” said one of his grieving pals at Engine 33, Squad 1. Bilcher was “a strong man and a good man” – whether he was handing out food and money to the homeless, pulling practical jokes, riding his motorcycle or playing guard on the FDNY football team.

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