September 11, 2019

Strength

Back Squat

5x5 at 78%

After warm up, perform three sets of five reps at 78% of your 1RM. Perform 10 weighted reverse lunges after each set.

Performance/Fitness

Michael Del Valle Jr

5 rounds for time of:
5 Squat cleans 155/105
10 Box jumps 24/20
50 Double unders

This Firefighter Hero WOD is dedicated to Michael "Manny" Del Valle Jr., FDNY, Engine 5, who was killed on September 11, 2001. Manny climbed the stairs of the burning North Tower at the World Trade Center. He hasn't been seen since. Compare to 9/11/2018