Workout of the Day – July 22nd

– COACHES SUGGESTED WARM-UP –
PVC Warm Up
3 rounds
10 Pass Throughs
10 Good Mornings
10 Back Squats
10 Overhead Squats
Then barbell warm-up

– WORKOUT OF THE DAY –
“Karl Joseph”
21-15-9 Reps for Time
Push Presses (135/95 lb)
30 Box Jumps (24/20 in)
Overhead Squats (135/95 lb)

This Firefighter Hero WOD from 555 Fitness is dedicated to Karl Joseph, FDNY, Engine 207, who was killed on September 11, 2001.
Karl Joseph was a “probie,” a probationary firefighter, at Engine Company 207 in downtown Brooklyn after joining the department in October 2000.
Born November 5, 1985, Mr. Joseph would have turned 26 the year he was killed. He was a native of Haiti. His parents fled the country with their nine children to stake their claim in America, said Lucy Bouciquot, a family friend. “He liked Haiti,” she said, “but America was his home.”