- EMOM For As Long As Possible
- Death by Deadlifts (60% of 1 RM)
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.
Tip: Do not speed up to get all the reps. Go slow and use good form. 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.
About the wod
Jeffrey Palazzo loved the outdoors. Hunting. Skiing. Scuba diving. Fishing. The 33-year-old New Dorp resident, who came to Staten Island from Brooklyn, also liked to fix things around the house, a real-life version of Tim Allen's character from the show "Home Improvement." But firefighting was in his blood.
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."
Firefighter Chris Dowd said Mr. Palazzo just completed scuba training. "He excelled in that and he would have been a great asset to the house," Mr. Dowd said. "Actually, he already was a great asset to the house and would have moved up in his career."
Mr. Palazzo enlisted in the Coast Guard in 1988, and was a member of the Reserves. He graduated from Kingsborough Community College, Brooklyn. Mr. Palazzo was a member of the Knights of Columbus.
Custom Workout Programming
Discover incredible coaches who design custom workout programs.
Related WODsSee More Related WODs
No Ads (Upgrade)
UNLOCK THE WOD CALENDAR
Upgrade to "Beastmode" to get daily workout inspiration from our WOD Calendar - and more!
- 365 days of workout inspiration from the WOD Calendar - Discover anniversaries for famous heroes, memorials, tributes and other benchmark WODs.
- advanced filters for 5x more popular workouts
- 100 new WODs each month
- and no more ads!
Already a subscriber? Login
Add to collection
MovementPopularAlphabeticalShow 15 moreShow allShow less
EquipmentPopularAlphabeticalShow 15 moreShow allShow less
Your feedback has been received. We really appreciate you taking the time to do that. Want to know when we make major updates? Subscribe to our monthly newsletter: https://wodwell.com/wods/subscribe/ Jeremy & Lisa WODwell