Wednesday September 11th

“Never Forget”

Part 1: EMOM 8 – Hand Stand Holds (20-30 sec) or 10 min Practice kicking up

Part 2: “Henry Miller Jr”

This Firefighter Hero WOD dedicated to Henry Miller, Jr., FDNY, Ladder 105, who was killed on September 11, 2001

For Time : 50 OHS, EMOM 5 Pullups.

RX 95/65, L2 75/50, L1 55/35

Scale: HS Holds -> L Holds (wall or Box), Freestand, HS Walks

Notes: Stimulus – Sprint.

Part 1 – Athletes can work at the level they are at. Part 2 – Sprint WOD, should be able to get some bigger sets of OHS before PU/RR.