CFE:

Long Intervals-
Half training: 20min easy pace
Full training: 30min easy pace

Then: 3 rds
15 side plank w/knee to elbow (each)
15 elbow plank with hip dip (each)
15 plank DB slide (each)
20 plank DB tap

*mobility after wod

CrossFit:

HERO WOD

“Michael Brennan”

5-10-15-20 Reps for Time
Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb)

-This Firefighter Hero WOD is dedicated to Michael Brennan, FDNY, Ladder 4, who was killed on September 11, 2001. As a child he was fascinated with police officers and firefighters; his favorite television show was “CHiPs.” So it was no surprise to his family when he left college in 1995 to become a firefighter. “He had a passion for it,” Ms. Walsh said, adding that he was continually working to improve his skills. He answered the call on Sept. 11 with Ladder Company 4.

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