Workout of the Day – April 28th

– ROWING INTERVALS –
500m 40 sec rest
400m 40 sec rest
300m 40 sec rest
200m 40 sec rest
Ascending pace every round.
10 min Cap

– WORKOUT OF THE DAY –
Hero Wod Wednesday
“343”
For Time
100 Deadlifts
100 Power Cleans
100 Ground-to-Overheads
43 Burpees
*30 min cap

Fitness: 35/45
Performance: 75/105
Elite: 105/155
*Choose a weight that makes sense to move FAST today.
Background: “343” is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

“343” was created by Buzz Wadsworth of Cynergy CrossFit @cynergycrossfit (Hanson, MA, USA), who sought to honor the FDNY sacrifice made on that day. In an email Buzz, who is also a firefighter, writes:
“While I did not know any of the 343, my fellow Brothers and Sisters, we are all apart of the same family and it only felt right to find some way of honoring them. This format came to me rather quickly. As firefighters we are sometimes put under tremendous physical strains. What could be more demanding than 100 DL’s, followed by 100PC’s and 100 ground to overhead?”
Buzz chose to complete the workout with 43 burpees, bringing the total repetitions to 343. 1 rep for one life lost.