Monday 05 October 2015

A.  Dynamic Front Squats 5x5 (53/24)                           
Pause at 1/4 squat for 3 STRICT seconds,
pause at 1/2 squat for 3 STRICT seconds,
pause at full squat for 3 STRICT seconds.

B. 2001 Meter Row (or Run)

C. 3 rounds of:
30 TTB
40 Goblet Squats (24/16k)
30 Push Press (95/65)
Finish with 23 Burpees. 

This workout specifically honors the 343 FDNY firefighters and 23 NYPD police officers lost on September 11, 2001. By doing this workout, we honor EVERYONE who was lost on that day, as well as those who have given their lives since defending freedom all over the world.