9-4-17

CrossFit ThunderDome – CrossFit

Warm-up

CFTD Typical (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Jumping Jacks

Burpees

Lunges

Handstands

Metcon

Gerard Dewan (Time)

Hero WOD Monday

Gerard Dewan

Ladder3

21-15-9

Clean and Jerk 95/65

Burpees

15-10-5

Clean and Jerk 135/95

Burpees

9-6-3

Clean and Jerk 155/105

Burpees

West Roxbury native Gerard “Jerry” Dewan died while on duty with Ladder Company 3 in Lower Manhattan of the New York City Fire Department on 9/11