- 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