ACF – July 24, 2020

 

Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.

The fallen:
Captain Louis Mulkey⁣
Captain Mike Benke⁣
Firefighter Melvin Champaign⁣
Captain Billy Hutchinson⁣
Engineer Brad Baity⁣
Firefighter Earl Drayton⁣
Engineer Mark Kelsey⁣
Engineer Michael French⁣
Firefighter Brandon Thompson⁣

Workout of the Day:

  • Every 3 minutes (for 6 Rounds) in 18 minutes
  • 6 Burpees
  • 18 Alternating Dumbbell Snatches (50/35 lb)
  • 7 Toes-to-Bars
  • 9 Goblet Squats (50/35 lb)
  • Use remaining time in each 3 min interval as REST

Accessory:

3 x 10 Arnold Press

 

 

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