5 Jan ’18

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 min aerobic work @ low effort


2 Sets

25 ft Low Bear Crawl

Rest 15 seconds

5 Half Kneeling Single Arm Arnold Press (per side) – LIGHT weight!!

Rest 15 seconds

8 Psoas March w/ Band (per side)


Metcon (Time)

26 Power Cleans 95/65 teens: 65/45

100 Double Unders

(Break or Trip: 5 Burpees)

100 Kettlebell Swings 35/25 teens: 25/16

(Break: 1 Wall Climb)

26 Power Snatch 95/65 teens: 65/45
Penalty for breaking or tripping on the double-unders is 5 Burpees.

Penalty for breaking on the kettlebell swings is 1 Wall Climb.


This Firefighter Hero WOD is dedicated to Dana Hannon, FDNY, Engine 26, who was killed on September 11, 2001.

Hannon now is one of six firefighters from Engine Co. 26, midtown Manhattan, missing in the World Trade Center disaster. He last was seen on the fifth floor of Tower One.

Hannon’s first job in New York was with Ladder Co. 34 in Washington Heights, but after a year there, he rotated to Engine Co. 26.

Recently, Hannon had been lecturing as part of the Fire Department Instructors Conference. “He was always taking classes at the Bergen County Fire Academy. His appetite for learning about firematics was insatiable,” his sister said. “He was born to be a fireman. I know that. But it doesn’t make this any easier.” Beside his father, sister and fiancee, Hannon is survived by his mother, Gaye.


Accumulate 2 minutes of each:

Twisted cross

Single leg bow pose

Twisted half lizard pose

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