July 2, 2019- Jeffrey Palazzo

“Jeffrey Palazzo”

EMOM for as long as Possible
Death by Deadlifts (60% of 1RM)

Following the “Death By…” format, start clock and do one deadlift within the first minute, two repetitions within the second minute, three deadlifts within the third minute and so on. Add one repetition every minute until you cannot complete the required number of repetitions within that given minute.

COACHES NOTE: Do not speed up to get all the reps. Please go slow, use good form, and don’t let your back round. If you can’t get the reps using good form, then so be it. There is no shame in that. Injuring your back, however, there is a lot of shame (and pain) in that.

This Firefighter Hero WOD is dedicated to Jeffrey Palazzo, FDNY, Rescue 5, who was killed on September 11, 2001.

Mr. Palazzo was first assigned to Ladder Co. 109 in Brooklyn, and spent about five years there. He then joined Staten Island’s elite Rescue 5 squad in Concord, where he had been stationed for the last 18 months. He was one of 11 members of Rescue Co. 5 who were lost in the terrorist attack on the World Trade Center.

“He was tremendously sincere,” said Firefighter John Drury of Rescue 5. “He was not only passionate about his work as a rescue firefighter, but was always quick to tell you a caring story about his own family.”

AFTER PARTY:
3 Rounds with as little rest as possible-
:45 Sec Plank- Right
:45 Sec Plank- Left
:45 Sec Plank
15 Hip Extensions

–BOX NEWS–

First, we will only have one class on Thursday, July 4th for the holiday. It will be held at 8 am, with a breakfast immediately afterwards! Come have fun and bring a side dish to share!