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Published on April 11th, 2019 | by Crossfit Sacrifice

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HERO WOD FRIDAY!

“Frederick ILL Jr”
For Time:
30 Snatches
(70% Body Weight)

3 Bar Facing Burpees at The Top of Each Minute.

THEN

Core Cash Out:
10 down to 1
Russian Twist x 2
PVC Sit ups

This 555 Fitness Firefighter Hero WOD is dedicated to Frederick Ill, Jr., FDNY, Ladder 2, who was killed on September 11, 2001.

Mary Murphy Ill speaks of her three children with great pride, saying they are the reason she survived the death of her husband, FDNY Capt. Frederick Ill Jr.

“It wasn’t necessary for me to be as strong before because I had him with me,” said the 58-year-old Pearl River resident. “He was not only my husband, he was a great dad and he was my best friend.”


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