*Cannot remember where this WOD
came from, but the original version was heavier, did not include the rower, and there were Power Cleans in place of the Push Press.
Wall Balls (20/14 lbs)
Power Snatches (135/95 lbs)
This workout is dedicated to Michael Brennan, FDNY, Ladder 4, who was killed on September 11, 2001. As a child he was fascinated with police officers and firefighters; his favorite television show was “CHiPs.” So it was no surprise to his family when he left college in 1995 to become a firefighter. “He had a passion for it,” Ms. Walsh said, adding that he was continually working to improve his skills. He answered the call on Sept. 11 with Ladder Company 4.
5 Rounds For Time
20 Pull-Ups (Rx+ CTB)
30 Push-Ups (Rx+ Bench Press 135/95 lbs)
40 Sit-Ups (Rx+ V-Ups)
50 Air Squats (Rx+ Wall Balls 20/14 lbs)
30 Hang Squat Cleans (155/105 lb)
Firefighter Hero WOD: This workout is dedicated to Frank Bonomo, FDNY, Engine 230, who was killed on September 11, 2001. Frank Bonomo, 42, of Port Jefferson was part of the New York City Fire Department’s Engine 230 in Williamsburg, Brooklyn. He was last seen in the south tower.
Bonomo had been with the fire department for 17 years and was a few years shy of retiring. That would have given him more time to pursue the TV and video repair business he had on the side. He would have been able to spend even more time with his two young children, a son, then 4, and daughter, then 1. And he would have been able to play more golf – which he did every moment he could, passionately and competently.