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“FF Alex Graham”

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Hero WOD

604 13
  • 3 Rounds for Total Reps in 15 minutes
  • 1 minute Dumbbell Front Squat + Curl + Strict Press Complexes (2x50/35 lb)
  • 1 minute Resistance Band Row
  • 1 minute Kettlebell Alternating High-Pulls (50/35 lb)
  • 1 minute Medicine Ball Push-Ups
  • 1 minute Bear Crawl with Sandbag Drag (100/75 lb)

On a 15-minute clock, perform 3 rounds of as many repetitions as possible (AMRAP) of the prescribed movements every minute.

Score is the total number of repetitions completed before the 15-minute clock stops.

Movement Standards

Resistance Band Row: Sit on the ground with the legs both extended and feet together. Put one end of the band at the soles of the feet and hold the other end with both hands. Pull the band towards the chest in a Rowing motion.

Medicine Ball Push-Up: On the starting position of the standard Push-Up, place one hand on top of the medicine ball and perform a Push-Up.

Bear Crawl with Sandbag Drag: This is a variation of the standard Bear Crawl wherein you drag a Sandbag while doing the Bear Crawl.

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namesake photo

Background: This workout is dedicated to DC Firefighter Alex Graham of Engine Company 21 who passed away on October 27, 2019, after suffering a medical emergency at a training facility.

The 17-year veteran known as “Big Al” suffered a heart attack and collapsed on October 24, 2019 while conducting a water flow test at the training facility in Blue Plains and died three days after surrounded by his family at George Washington University Hospital. He is the District’s 101st firefighter to die in the line of duty and the first since Lt. Kevin McRae had a heart attack at a fire in Shaw in 2015.

The workout was designed by a fellow firefighter Lt. Kara Judd @st.florianfitness. It is a part of Line of Duty Death (LODD) honor workouts for firefighters who died of cardiac causes.

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