This Firefighter Hero WOD is dedicated to Gregg Atlas, FDNY (New York, NY), Engine 10, who was killed on September 11, 2001.
Lt. Gregg Atlas, 44, had three brothers who were firefighters. He had joined the FDNY 20 years earlier and was assigned to Engine Co. 10 after making Lieutenant in 1994. He wasn’t ready to retire because “he’d miss all the guys.”
Warm-up:
2 Rounds of 25 Cal Bike, 10 Each w/Barbell Deadlift, Hang Clean and Front Squat
Dynamic Stretch
Strength:
Spend 10 min warming up your Back Squat.
WOD: ATLAS
For Time:
10,000 lb Cumulative Back Squats.
Run 800 the 1st time you rack the bar.
Run 400 the 2nd time you rack the bar.
Run 200 the 3rd time you rack the bar.
Repeat that sequence if you rack the bar any more.
Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs and that’s your target.
Icing:
15 Strict HSPU