Sunday 02/05/23

Workout

Warm Up

3 sets :30 on :10 off 
-ring rows 
-empty barbell SDHP 
-air squats 
-box dips 

WOD 

“Ronnie Gies”
4 RFT
18 pull ups 
18 SDHP (95/65) 
18 wall balls (20/14) 
18 ring rips

This Firefighter Hero WOD is dedicated to Ronnie Gies, FDNY, Squad 288, who was killed on September 11, 2001. The total repetition of this workout is 288 to signify the Squad number that Mr. Gies belonged to.

Ronnie Gies, 43, a New York City firefighter since 1988 and a 25-year veteran of the Merrick Fire Department, was unaccustomed to getting help, said his wife, Carol. “It was very hard to be at the receiving end because he’s so used to being the giver.”

Last week, while working overtime, Gies, from Squad Co. 288, rushed from the Maspeth, Queens firehouse to the World Trade Center, arriving before the towers collapsed.
Gies and 18 others from his firehouse have not returned.

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