555 Fitness Hero WOD
- Every 3 Minutes on the Minute in 18 minutes
- 7 Bear Complexes (135/95 lb)
- 14 Burpees
- 21 Double-Unders
- One “Bear Complex” consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
On a 18-minute clock, perform the prescribed work in the order written every 3 minutes on the minute.
Score is the total number of repetitions completed before the 18-minute clock stops.
About the wod
This Firefighter Hero WOD is dedicated to Thomas Gambino, Jr., FDNY, Rescue 3, who was killed on September 11, 2001.
Thomas Gambino Jr., 48, of Babylon was a member of the city fire department’s Rescue 3 in the Bronx. His helmet was found in the south tower.
Thomas Gambino III last spoke to his father as the elder Gambino was leaving for the firehouse on Sept. 10. He said goodbye and was walking off, then turned and came back to his oldest son, 20 at the time.
On Sept. 10, 2001, the couple had lunch together at home before she returned to her job at a nearby elementary school. As she told him that she had to go to get back to work, he suddenly turned serious and told her: “I’m not holding you back.”