David McDonald

Hometown:
Rockingham, NC
Gym:
RCC Fitness for First Responders
Gender:
Male
Age:
37
Height:
5' 11"
Weight:
239 lbs

September 13, 2017

Performed at: RCC Fitness for First Responders
Workout Name: 9/11/2001
Description: In memory of those who lost their lives during 9/11/2001 attack on the World Trade Center, Pentagon and plane crash in PA.

AMRAP (20:01 time cap)
9 Back squats Rx+ (135/95) Rx (110/75) scaled (95/65)
11 KB swings Rx (40/20)
Results: 12 rounds 0 reps
Performed as RX
Warmup: Warm up (not for time)
3 rounds
15 Abmat situps
15 Shoulder pass through
15 Swimming planks
15 Air squats

Dynamic stretches (5 min)

Strength
Back squats for max weight
5-4-3-3-3

1 similar workout

Date Name WorkoutDescription Results
09/13/2017 9/11/2001 In memory of those who lost their lives during 9/11/2001 attack on the World Trade Center, Pentagon and plane crash in PA.

AMRAP (20:01 time cap)
9 Back squats Rx+ (135/95) Rx (110/75) scaled (95/65)
11 KB swings Rx (40/20)
 12 rounds 0 reps
Performed as RX