Strength 1
Glute bridges
3 x 5 @ 7 outta 10 level of difficulty
Strength 2
Back squat
Heavy 10
CashoutWOD – NFT (not for time)
For quality
343 KB Swings – to be completed throughout the class
**The cashout today is unconventional in that it’s not for time and doesn’t take place at the end of class. Throughout the hour – between reps of the glute bridges and back squats – accumulate a total of 343 kettlebell swings. Height of the swing is up to you. Weight of the kettlebell is up to you. You can do single arm swings, you can do both hands on one KB, you can use two kettlebells. Whatever. It’s up to you. Just do the work.
343 represents the number of fire fighters (including a chaplain and two paramedics) of the New York City Fire Department (FDNY) that were killed in the September 11th attacks.
Never forget.