– STRENGTH –
Pause DB Bench Press 3-3-3-3-3 @ building
*Perform 5 Chin-ups after each set.
*RPE 9/10.
*2 sec pause @ chest.
– WORKOUT OF THE DAY –
HeroWod: Robert McPadden”
4 Rounds For Time:
7 Snatches (135/95)
14 Burpees
21 Wall Ball Shots (20/14)
500 Meter Row
*TC: 20:00
F: 75/55
P: As Written.
Behind the workout:
Background: This Firefighter Hero WOD is dedicated to Robert McPadden, FDNY, Engine 23, who was killed on September 11, 2001.
Robert McPadden had a Master’s degree in Criminal Justice but he wanted to be a firefighter. His late father Michael McFadden was a firefighter with the FDNY, retiring after 35 years as a Lieutenant. On Sept. 11, Bob and his station colleagues were 2 of the first units to arrive on the scene. They were caught when the South tower collapsed.
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