AT HOME WARM UP:
Jump Rope and/or Jog for 2-3:00

Wall Calf Stretch for :30-1:00ea
Tempo Calf Raises for 10-15 reps
Lunge and Reach & Elbow 2 Instep x 3-5ea
Sumo stance hand walks x5
Clock Push Ups + Rotation of each PU
(Do PU at 12/3/6/9 o’clock)
Leg Kicks & Swings x 3-5ea
Max height vertical jump or DUs

AT HYDRO:
“Michael Warchola”
100 DUs (No longer than 5:00 here)
75 Box Jumps/Step Ups (20/24″)
50 Alt. DB Snatch (30-35/45-50#)
25 Burpees
* 2 Burpees every minute on the minute NOT including the start of the workout
(No time cap)

This Firefighter Hero WOD is dedicated to Michael Warchola, FDNY, Ladder 5, who was killed on September 11, 2001.

On September 11, 2001 Mike was 51. Two shifts separated Mike from retirement and a trip to Australia when he sped to the WTC on Sept. 11 with Ladder Co. 5. The final 24-hour shift of his 24-year career would have ended less than a week later. His paperwork was done and his plans were set.

On the Friday following September 11, Mike Warchola’s body was found in a stairwell of the crumbled tower along with a young woman he was apparently trying to rescue.

AT THE PARK:
“Sham-ish”
11 KB Swings
50m KB Single Arm OH Walk (Left)
50m KB Single Arm OH Walk (Right)
150-200m Run
* 7 rounds for time
(No time cap)

AT HOME:
Perform either of the above subbing in Harvard Steps on a stair step or 100 Jumping Jacks…

Use a table or step to do the 75 step ups and whatever resistance you have for the 50 reps on snatch or do 50 KB swings…

Justin VanBeek

Written by: Justin VanBeek

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