Happy Tuesday

Let’s just marvel at these amazing, human physical feats, shall we?

Have a great week, everybody!

 


 

Tuesday’s Workout
Mental Toughness

“Down In The Valley”
AMRAP 22
343m Row

9 Alt KB Snatches (32/24)

16 KB Goblet squats
19 KB Swings

-100m SB Carry (100/70) every time KB is put down

**Written by Alek Edwards**
22 Battalions in LACoFD.
343 firefighters lost their lives on 9/11.
LACoFD Engine 9 was Jimmy Howe’s rig. He lost his life fghting a fire in the 90s.
Camp 16 was where LACoFD firefighters Ted Hall and Arnie Quinones lost their lives fighting a station fire.
19 Hotshots firefighters Yarnell, AZ in June 2013. One of them was Kevin Woyjeck, son of LACoFD Captain Joe Woyjeck.

Wednesday’s Workout
Practice

A) Dip Bonzanza
Focus on kip

B) 2 RFQT
200m Run
10 HR Pushups
100m SB Front carry
10 HR Pushups
–1min Rest between rounds–

C) FQL
Presses
3-5 x 2 (~90-95%)

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