200903 - FYF! Hero WOD "Fire Chief"

TOMORROW (Saturday, September 5)
OPEN GYM @ 8am and 9am
( If you ever want 1 hour of devoted personal training or meal planning help on Saturdays during open gym, Coach LoLo can do that for just $25! )
PARTNER WOD @ 10am

Barbell Club (Sunday, September 6)
Clean and Jerk from 8am to 10am

Labor Day - (Monday, September 7)
CLASSES ONLY @ 7:30am and 9am
We will be doing our annual “12 Labours WOD”
It’s a fun but tough chipper!

QOTD - Weekend plans?

WARM UP - AMRAP 6:
100m Run
6 DB Deadlifts
6 DB Burpees
6 DB Snatch
6 DB Squat

MOBILIZE - Thread the Needle
Floor 4 Stretch

COACH PREP - Practice Round
4 of each movement in order

”FIRE CHIEF” HERO WOD BACKGROUND
This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.

The fallen:
Captain Louis Mulkey⁣
Captain Mike Benke⁣
Firefighter Melvin Champaign⁣
Captain Billy Hutchinson⁣
Engineer Brad Baity⁣
Firefighter Earl Drayton⁣
Engineer Mark Kelsey⁣
Engineer Michael French⁣
Firefighter Brandon Thompson⁣

WOD - SCORE = Lowest Scoring Round
(A: Competitor) / (B: Performance)
Every 3 minutes (for 6 Rounds) in 18 minutes
6 Burpees
18 Alternating Dumbbell Snatches (50/35 lb)
7 Toes-to-Bars
9 Goblet Squats (50/35 lb)

(C: Fitness)
Every 3 minutes (for 6 Rounds) in 18 minutes
6 Burpees
18 Alternating Dumbbell Snatches 35/20
7 Toes-to-Bars
9 Goblet Squats 35/20

OR…..

Every 3 minutes (for 6 Rounds) in 18 minutes
4 Burpees
14 Alternating Dumbbell Snatches (50/35 lb)
4 Toes-to-Bars
4 Goblet Squats (50/35 lb)