Tuesday is for Hero's

A1. Thruster 5 x 15 (Keep it light)

Rest 1:30 - 2:00


“Frank Bonomo”

For Time

  • 30 Hang Squat Cleans (155/105 lb)

  • 30 Pull-Ups

Firefighter Hero WOD: This workout is dedicated to Frank Bonomo, FDNY, Engine 230, who was killed on September 11, 2001. Frank Bonomo, 42, of Port Jefferson was part of the New York City Fire Department's Engine 230 in Williamsburg, Brooklyn. He was last seen in the south tower. Bonomo had been with the fire department for 17 years and was a few years shy of retiring. That would have given him more time to pursue the TV and video repair business he had on the side. He would have been able to spend even more time with his two young children, a son, then 4, and daughter, then 1. And he would have been able to play more golf - which he did every moment he could, passionately and competently.

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