July 27, 2019

CROSSFIT
Row Up (Time)
400 Meter Row
4 Snatches 75/55
400 Meter Row
4 Snatches 115/75
400 Meter Row
4 Snatches 135/95
400 Meter Row
4 Snatches 155/105

RX+
115/85
155/105
175/115
185/125
Plate shoot throughs (Time)
75 plate shoot throughs.
On stacked plates (equal to about 3 -45 lb plates each side) starting in plank with hands on plates perform one push up, shoot legs forward opening hips fully to a “reverse plank” position perform one dip. Return to plank position, repeat.

SWEAT
STRONGMAN
Strong Power WOD (Time)
50 x Power cleans
40 x Back squat
30 x Power clean
20 x Front squat
10 x Power clean
*No racks
RX+ BW
RX .75 BW
Scaled .50 BW
ATLAS (Time)
5 Rounds
30 KB Swings 53/35
20 Pull Ups
10M Handstand Walk
Strongman Event Total (Weight)
50′ Yoke walk
50′ Farmers walk
50′ Front Stone carry
Work up to a max weight carry on each.
Score= combined weight of all 3 events.
“GEORGE DIPASQUALE” 555 fitness HERO WOD (Time)
2 Rounds for Time
2000 meter Row
20 Deadlifts (225/155 lb)
This Firefighter Hero WOD is dedicated to George Dipasquale, FDNY, Ladder 2, who was killed on September 11, 2001.

His family sums it up best: George DiPasquale was a firefighter who loved his job, but his faith and family were most important.

Mr. DiPasquale, who stood 6 feet 5 inches tall, carried that faith quietly and powerfully. His nickname at Ladder Co. 2 in Manhattan was “Holy Man.”

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