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