Skill/Strength Stamina:

Hang Power Clean Cycling: All reps Unbroken

4 periods of 2:00 each. 

1. 15 reps unbroken - (35%)

2. 12 reps unbroken - (45%)

3. 9 reps unbroken - (55%)

4. 6 reps unbroken - (65%)



WOD: “Jeffrey Walz”

9 RFT: 25 mins

5 Clean and Jerks 155/105

10 Pull Ups


This Firefighter Hero WOD is dedicated to Jeffrey Walz, FDNY, Ladder 9, who was killed on September 11, 2001.

For 37-year-old Jeffrey Patrick Walz, the best things in life were simple: A bike ride to work. A trip to the Bronx Zoo with his son. Watching a Giants game with his brother. Spending time with his wife.

In the midst of a successful career in engineering, Mr. Walz made a decision to follow in his father's footsteps nine years ago, when he became a firefighter with Ladder 9 in the East Village.

His retiree firefighter father worked in both Manhattan and Staten Island. On the morning of Sept. 11, Ladder 9 went to the World Trade Center shortly after the terrorist attack. A number of his fellow firefighters were able to get out of Tower 1 before it collapsed, but Mr. Walz is one of several men in his unit who are still missing.

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