Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 goblet squats

10 RKBS

10 SDHP

30 sec handstand hold

150 m row

Two rounds

Workout Warmup strength:

Strict Press:

5x3 starting at 75% work up to a heavy triple.

Workout:

William Krukowski

This Firefighter Hero WOD from 555 Fitness is dedicated to William Krukowski, FDNY, Ladder 21, who was killed on September 11, 2001 in the terrorist attacks on the twin towers in New York City.

When William E. Krukowski gave up his motorcycle — and, by the way, skydiving — he took up with a bicycle. He got his exercise: he rode the bike to work most days at Ladder Company 21 in Manhattan from his home in Bayside, Queens.

He was a firefighter for about three years. He grew up in Bayside and went to Holy Cross High School and Nassau Community College. While he was waiting to be called to the Fire Department, he worked in construction and with the New York Department of Sanitation at Fresh Kills landfill in Staten Island, where, more recently, the rubble from ground zero has been taken.

AMRAP in 10 minutes

• 5 Back Squats (185/125lb) Hero (225/155 lb)

• 10 Box Jumps (24/20 in)

• 15 Broomstick Overhead Squats (pvc)

• 40 Walking Lunges

Endurance:

AMRAP in 18 minutes

• 5 Back Squats (155/105)

• 10 Box Jumps (24/20 in)

• 15 Broomstick Overhead Squats

• 40 Walking Lunges

Lift:

Squat snatch practice

10x3 on the minute, 1 hang, two from ground. Stay light and work on tempo and technique.

Skill:

200 DU’s, every 50 do 2 rope climbs.