This “343” Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
We haven’t been able to determine the original source of the workout, but the oldest mention we’ve found is from the CrossFit forum in a 2011 post, where a user referred to it as a “back breaker”.
With a partner complete –
2 RDs of hero Wod
“343”
100 Deadlifts 135/95
100 Power Clean 95/65
100 Ground to OH 75/55
43 Burpee
Deadlifts 6min EMOM 6X3 at 80-85% Helen 3RFT 400m run 21 KBS 53/35 12 Pull Ups
ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s 10 Min A.M.R.A.P. 10 One-Arm Alternating Dumbbell Snatch – 70/45 10 Box Jump Overs – 20/24 Extra – H.S.P.U.’s Working on Strict and Strict Deficit
Back Squat Build to a 3 rep max in 15 minutes 1,2,3,4,5,6,7,8,9,10 reps for time: DB Thrusters 53/35 Burpees to plate
Strength/Skill – Push Press 5-5-5-5-5 3 R.F.T 10 – Burpee Box Jump Pistol 24/20 20 – Goblet Squats 53/35 30 – K.B. Swings 53/35
Training on an Empty Stomach People often ask if it is alright to train on an empty stomach. This is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can…