555 Fitness Hero WOD
- AMRAP in 10 minutes
- 5 Back Squats (225/155 lb)
- 10 Box Jumps (24/20 in)
- 15 Broomstick Overhead Squats
- 20 Walking Lunges (2-count)
For the ‘broomstick overhead squats’ you may use a broomstick or PVC pipe.
For the walking lunges, 2-count means 1 right lunge + 1 left lunge = 1 repetition. Typically this would be written as 40 lunges, but above we show how the workout was originally written.
About the wod
This Firefighter Hero WOD from 555 Fitness is dedicated to William Krukowski, FDNY, Ladder 21, who was killed on September 11, 2001 in the terrorist attacks on the twin towers in New York City.
When William E. Krukowski gave up his motorcycle — and, by the way, skydiving — he took up with a bicycle. He got his exercise: he rode the bike to work most days at Ladder Company 21 in Manhattan from his home in Bayside, Queens.
He was a firefighter for about three years. He grew up in Bayside and went to Holy Cross High School and Nassau Community College. While he was waiting to be called to the Fire Department, he worked in construction and with the New York Department of Sanitation at Fresh Kills landfill in Staten Island, where, more recently, the rubble from ground zero has been taken.
Firefighter Krukowski was separated from his wife but spent a lot of time with his son, William Lee, 10. “I am so proud of the kind of father my brother was to his son through all the difficulties of his personal relationship,” said his sister, Virginia.
His other love was souping up a car and then trying it out on a drag strip, his mother, Barbara, said. His father, Walter, said his son would also be remembered as a collector of junk, most of which Firefighter Krukowski brought to his grandparents’ place in Connecticut, where there was more room. “Thanks, Bill,” his father said. “I know what I’ll be doing someday when I retire.”