WOD 9/11/2020

Hero WOD “343” – 9/11 Firefighter Memorial WOD

For Time

  • 100 Deadlifts (135/95 lb)
  • 100 Power Cleans (95/65)
  • 100 Ground-to-Overheads (65/45 lb)
  • 43 Burpees

*Teams of 2 or 3 – Everyone has their own barbell. Barbell movements are you go, I go. Burpees are done together*

We will also be doing a 9/11 Tribute WOD on Saturday 9/12.

“343” is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

“343” was created by Buzz Wadsworth of Cynergy CrossFit @cynergycrossfit (Hanson, MA, USA), who sought to honor the FDNY sacrifice made on that day. In an email with WODwell, Buzz, who is also a firefighter, writes:

“While I did not know any of the 343, my fellow Brothers and Sisters, we are all apart of the same family and it only felt right to find some way of honoring them. This format came to me rather quickly. As firefighters we are sometimes put under tremendous physical strains. What could be more demanding than 100 DL’s, followed by 100PC’s and 100 ground to overhead?”

Buzz chose to complete the workout with 43 burpees, bringing the total repetitions to 343. 1 rep for one life lost.


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