CrossFit Montgomery – CF

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Hero WoD

Hero WoD: Kevin Dowdell (Time)

For Time

400 meter Run

40 Double Unders

400 meter Run

40 Thrusters (45/35 lb)

400 meter Run

40 Box Jumps (24/20 in)

400 meter Run

40 Toes-to-Bars

400 meter Run

40 Overhead Squats (45/35 lb)

This Firefighter Hero WOD is dedicated to Kevin Dowdell, FDNY, Rescue 4, who was killed on September 11, 2001.

Fire Lt. Kevin Dowdell was killed at the World Trade Center, but his living spirit carried one son into the FDNY and another to West Point. The older son, 24-year-old Army 1st Lt. Patrick Dowdell, departed for Iraq on St. Patrick’s Day. He was in the air even as his brother, 23-year-old Firefighter James Dowdell, marched in the parade for the first time as a member of the FDNY Emerald Society Pipes and Drums.


spend remaining time in class mobilizing or working on an underdeveloped skill.

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