343.  On this day, 16 years ago,  there were 343 firefighters that lost their lives at the World Trade Center.  No matter what your political feelings about that day, it was one of the worst days here on our home soil.  These firefighters and other public safety personnel gave their lives for the hundreds of innocent people that were stuck in those towers.  The quote "we will never forget" was then seen on bumper stickers and tattoos all over.  The problem is that many have forgotten.  Many in the public have forgotten what possibly can happen to our public safety personnel and I think many of our public safety personnel have forgotten what we are called to do.  The job of a public safety person is to save and protect you.  You should demand the best from them but don't forget what they might have to give for you.  And those in the field, you MUST give them your best.  Yes, you have many things you "need" to do each day but THE MOST IMPORTANT THING is to make sure you are physically ready for the worst day of your career and able to handle any type of incident.  Please make sure you do whatever you can to make sure you are ready for when the "call gods" call!  NEVER FORGET WHAT YOUR JOB IS REALLY ABOUT!!!! :)




INFERNO Warm-up x 3

Complete the following:


In Teams of 2

     4 Rounds of

          200m Partner Carry with KB

               *Can only move forward when a partner is carried

          10 reps Partner Squats each person

          50 reps Kettle Bell Swing (53#, 35#) between the 2 people

          (If doing it solo, do it with a Barbell 135#/95# and KB.  Do 10 Back Squats, 25 KB Swings




Tabata Hand Release Push-up

     *8 Rounds 20 seconds on 10 seconds off for max reps


MWOD........make sure you load correctly and think external rotation for the push-ups





Complete the following:



30 min Clock

.......800m Run

.......30 reps Squat Clean Thusters (135/95, 60%1RM Thruster, wt to get 18-22UB)

.......400m Run

.......20 reps Squat Clean Thrusters (165/115, 70%1RM, wt to get 13-18UB)

.......200m Run

........10 reps Squat Clean Thruster (185/125, 75%1RM, wt to get 5-9UB)

.......30 reps Sit Ups

.......then back down the ladder



MWOD:   happy baby stretch with band, banded front rack mobility