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9-11 Signature WOD “343″
By B | August 5, 2010
Title: 9-11 Signature WOD “343″
Location: Cynergy CrossFit, Hanson MA
Date: 09-11-2010
Join us on Saturday, September 11th for the 9/11 Signature WOD “343″.
We will be honoring all who were impacted by this tragedy, represented by the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11.
PLEASE email me for your desired time as we can only accommodate 10 athletes per heat.
Cynthia@cynergytraining.com
8:00 AM 8:20 AM 9:20 AM 10:00 AM
****Please arrive 15 minutes before your heat to warm up.
The WOD consists of 343 reps:
100 Deadlifts 145/115
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Burpees
Men load a 45# pound bar – women load a 15# bar. First plate is 10#, second plate 15#, third plate 25#. Remove the outer plate after the completion of each lift.
If you can’t make it to Cynergy, please do the WOD at your box/gym – and let us know how it went!
The event is FREE to all First Responders – so please spread the word!
Please wear RED to support our troops!
Topics: Challenges, Cynergy Central, Workout of the Day | 2 Comments »
September 12th, 2010 at 10:30 am
Hey, just wanted to let you know we did “343″ on 9/11. As a firefighter, this was VERY emotional for me. All 3 classes worked their butts off! Great work out! Pictures to follow as soon as we can all do something!
Thanks
Jenny Oltmann
Sno Valley CrossFit
September 13th, 2010 at 7:09 am
Jenny – SO great to hear from you and we are thrilled to hear you all did this workout! My husband is a firefighter and actually wrote this WOD – it was a great tribute. Please let us know when you have photos posted. Thanks so much!