Jog 200m
Dynamic Warm-up

10 Reps of the following:
Dive Bomber Push-up
BB Goodmornings
Push Press
Hang Power Clean

In honor and memory of the service men and firefighters that lost their lives (343) that day while conducting the largest rescue operation in the history of the fire service.

“The most haunting sound I remember is the sound I heard after the collapse of the towers on the news stations. It’s the chirping of the integrated motion alarms built into firefighters breathing apparatus. They’re designed to alarm when there is no motion for more than 20 seconds; to alert fellow firefighters that one of their own isn’t moving and is injured. That sound was heard too many times that morning.”

For Time, In Teams of Two, One Partner Working at a Time:
100 Wall Balls (20/14)
100 Box Step-ups (50/35 – 20″)*
100 Deadlifts (135/95)
43 burpees

*Holding a single DB

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