555 Fitness Hero WOD
- AMRAP in 11 minutes
- 1 minute Power Cleans (135/95 lb)
- 1 minute Front Squats (135/95 lb)
- 1 minute Deadlifts (135/95 lb)
- 1 minute Push Presses (135/95 lb)
- 1 minute Back Squats (135/95 lb)
- 1 minute Rest
- 1 minute Push Jerks (135/95 lb)
- 1 minute Overhead Squats (135/95 lb)
- 1 minute Pendlay Rows (135/95 lb)
- 1 minute Strict Press (135/95 lb)
- 1 minute Power Snatches (135/95 lb)
With a running clock, complete max repetitions of each movement in 1 minute each. Rest for one minute after completing the back squats. Then, continue with the push jerks. Score is total number of repetitions completed.
About the wod
This Firefighter Hero WOD is dedicated to Shawn Powell, FDNY, Engine 207, who was killed on September 11, 2001.
Shawn E. Powell was the firefighter with the light touch. Whether working at Engine Company 207 in downtown Brooklyn, at home in Crown Heights or camping with his 5- year-old son, Joshua, he had a way of lifting spirits. “If there wasn’t any fun going on, he would find a way,” said Matthew Dwyer, a fellow firefighter. “With Shawn, the glass was half full, never half empty.”
Firefighter Powell, 32, brought unusual skills to the Fire Department. An artist and woodcarver, he had built props and volunteered at several New York City theaters, including the Apollo Theater, and studied architecture at New York Technical College.
At Engine Company 207 — where the slogan is “The House of Misfit Toys” because of the company’s specialized, somewhat bizarre-looking fire-fighting equipment — Mr. Powell made the point in comic relief with a poster that includes a square- wheeled fire engine.
Firefighter Powell and his wife, Jean, who had been teenage sweethearts in Brooklyn, married in 1989 and moved immediately to Germany, where he served four years in the Army.