William Wren

CrossFit 611 – CrossFit

This Firefighter Hero WOD is dedicated to William Wren, FDNY, retired, who was killed on September 11, 2001.

https://wodwell.com/wod/william-wren/

Warm-up

2 Rounds

500M Row

:30 sec wall chest opener

10 kneeling wall shoulder opener/side

10 prone swimmer drill into push up-down dog

20 banded tricep extensions

:20 hold in lockout on rings or box

Then with an empty barbell…

10 close grip bench press

10 wide grip bench press

10 conventional grip bench press

William Wren (Time)

21-15-9

Bench Press (65% of 1 RM)

Ring Dips

Hand Release Push-Ups

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