- 3 Rounds for Time
- 10 Burpees
- 10 Jump Squats
- 20 V-Ups
- 20 Mountain Climbers
- 20 Calf Raises
- 30 Ball Slams (30/20 lb)
- 30 Jumping Jacks
- 1 minute Plank Hold
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.
Score is the time on the clock when the last round of the 1-minute Plank Hold is completed.
Jump Squat: This is a variation of the standard Air Squat wherein the athlete jumps at full extension to complete one rep.
About the wod
Background: This workout is dedicated to Firefighter Robert H. Bush, Homer Fire Dept. Homer, NY, who went into fatal cardiac arrest at a training session on October 19, 2019. Medical assistance was immediately initiated by members of the department, and he was transported to the local hospital, Guthrie Cortland Medical Center, where he was pronounced dead.
The workout was designed by a fellow firefighter and fitness trainer, Lt. Kara Judd @st.florianfitness. It is a part of her Line of Duty Death (LODD) honor workouts for firefighters who died of cardiac causes, in the hopes of raising awareness about cardiac health in the fire service.