Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout Brief

Saturday workout:

Kevin Prior:

3 Rounds:

  • 20 hang power cleans (75/115)
  • 20 Toes to bar
  • 400 meter run

This Firefighter Hero WOD is dedicated to Kevin Prior, FDNY, Squad 252, who was killed on September 11, 2001.

Kevin Prior, 28, of Bellmore was one of six New York City firefighters from Squad Company 252 in Bushwick, Brooklyn, lost on Sept. 11. He was in the north tower on the way up to assist other firefighters in trouble.

His mother, Marian, said he perished doing what he had loved all his life. “He was absolutely born with the heart and soul of a firefighter,” she said. “It wasn’t like it’s in the family or he grew up with it. It was something he was drawn to since he was a child.”

When he was 14, he joined the junior unit at the Bellmore Fire Department. “He would mop the floor and anything else they asked him so he could spend time there,” she said. “When he became 18 years old and became a full-fledged member, he took great delight in helping the younger kids. He couldn’t wait until he could take the test for the city .”

When Prior joined Squad 252 as a charter member in 1998, he told his mother it was the happiest day of his life. “He said, ‘If I die tomorrow, I would be a happy man,’” she said. Prior’s loss is still acutely felt. “It’s going on 10 years and he’s still missed at the table whenever there’s a family gathering. We have had births, we have had deaths, we have had weddings and there’s always the thought that he should be here – but he isn’t,” she said. “You learn to live with it.”

 

The weight on the bar should allow you to do 20 reps in 2 or 3 sets.  The toes to bar shouldn’t take you more than 4 sets to break up.  Scale the toes to bar by going to knees to elbows, to knees to chest, and then to knees raises as needed.  The goal is to get this workout done in 12-16 minutes. 

At home workout:  Do 10 hang power cleans each arm with a single DB.  Do v ups instead of toes to bar.  Do 2 minutes of cardio to replace the 400 meter runs.