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Ricardo Quinn (AMRAP – Reps)

EMOM in 15 mins:

2 Push Press (@80% 1RM)

10 Double Unders
SU 2:1 (scaled)

– Bar may be received from rack if class size permits

– Each round: 12 reps (if complete)

– If all reps completed for entire EMOM: 180 possible reps

This Firefighter Hero WOD is dedicated to Ricardo Quinn, FDNY, Paramedic, Battalion 57, who was killed on September 11, 2001.

Bright Spot

Push Press


Accessory Work


For Quality – Post Metcon:

3 Rounds:

10 DB Goblet Squats (50/35)

12 Alternating DB Box Step-Ups (24/20 box)

14 Alternating DB Cossack Squats

*adjust load accordingly*

Intended Response

Aim for unbroken Push Presses and focus on the hip drive to avoid shoulder fatigue too early. Go for unbroken jump rope to take advantage of the rest period each minute.

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