• WARMUP
  • Run 400m
  • 3 Rounds
  • 2x Duck Walk
  • 10 Perfect Air Squats
  • 8 Rev Grip Pass Through
  • :30 Lizard each leg

  • STRENGTH
  • Front Squat Tempo – work to heaviest for the day
  • 7 second descent – 15 second pause (perfect posture)

  • METCON
  • 343 WOD

    This workout is to honor the 343 firefighters that gave their lives to save others on 9/11.  We are going to do this as a partner WOD.  Each partner is going to do 50 reps of each barbell movement, both have 43 burpees @ the end.  Switch as needed,  partner works while other rests.

    For Time

  • 100 DEADLIFTS 155/105
    100 POWER CLEANS 115/75
    100 POWER SNATCH 75/55
    43 SYNCHRO BURPEES