– STRENGTH –
DB Bench Press
 
15-12-9-6-3 @ building
*Perform 10 KB High Pulls after each set.
*Moderate-Heavy loads.

– HEROWOD –
“Joseph Marchbanks Jr”
For Time:

10-9-8-7-6-5-4-3-2-1 of:
Alternating Dumbbell Snatches
Handstand Push-Ups

This Firefighter Hero WOD is dedicated to Joseph Marchbanks Jr., FDNY, Battalion 12, who was killed on September 11, 2001.

F: 30/45
P: 50/70
E: Strict HSPU
Masters: 35/50