![]() Thomas Gambino Jr. Rescue 3 Every 3 Minutes For 18 Minutes 7 Bear Complexes 135/95 (Power Clean, Front Squat, Push Press, Back Squat, Push Press) 14 Burpees 21 Double Unders
Thomas Gambino‚ Jr.‚ 48‚ firefighter‚ FDNY‚ Rescue 3. Before his assignment to Rescue 3‚ Gambino‚ worked at Ladder 163 in Queens‚ where he was a union delegate. A 17-year FDNY veteran‚ Gambino was a deeply religious person and attended Latin mass every week. He became interested in weightlifting before it became popular and founded the weightlifting club at Farmingdale High School. Died 9/11 World Trade Center. He was a devoted husband and father to his sons. 1
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Partner WOD-30 Minute Time Cap!
20 Rounds For Time 7 Power Cleans 95/65 7 Thrusters 7 Bar Facing Burpees *One partner does one full round each. Then the other partner goes. 10 rounds total each. Amanda-daba-doo Birthday Madness![]() William Feehan Deputy Commissioner WOD: 25 Front Squats 95/65 25 Burpees 25 OHS (Overhead Squats) 25 Toes To Bar 25 Power Cleans 25 Pull Ups 25 Strict Press 25 Push Ups 25 Power Snatch 25 Air Squats William M. Feehan was a member of the Fire Department of New York who died during the collapse of the World Trade Center during the September 11 attacks. Born: September 29, 1929, Long Island, NY Died: September 11, 2001, Manhattan, New York City, NY ![]() Criss Cross Chipper 50 Double Unders (150 Singles) 30 DB Snatches 50/35 15 Bumper Plate GTOH 45/35 50 OH Plate Lunge 45/35 15 HR Push Ups 30 KB Swings 53/35 50 Box Jumps 24/20 Each team member will start on the opposite end of the chipper (Partner 1 at Double Unders, Partner 2 at Box Jumps). They will then proceed through the movements in the order in which they appear. Either from double unders down or from box jumps up. Once a partner has completed their chipper they may go and assist the other partner finishing. Score is total time for both partners to complete their chippers. |
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March 2024
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