A) Group Stretch
“The Man with a Red Bandana”
In honor of Welles Crowther a financial analyst and volunteer firefighter that selflessly acted during the 9/11 bombings and saved multiple lives.
Welles chose to go up and down the stairs multiple times helping those that were wounded get to safety.
78- air squats (78th floor is where he rescued people)
19-pull ups (19 was his lucky number)
16- back squats @135/95 (16 was the age he became a volunteer firefighter)
61-sit ups (61 is the other floor he rescued people from)
1200m Run (signifying the height of the World Trade Center)
****if you have a weight vest wear one****(RX+)
Fitness….scale running to 800m, Ring rows, scale as needed individually
AB Cashout: Accumulate 3 min hollow holds