STRENGTH (8 min)
Every :45 sec for 10 sets:
2 front squat
*aim for 65% across all sets
(Score: Weight)
WORKOUT (16 min)
“Jonathan Ielpi”
2 rounds for time:
44 push press (65/45 lb)
22 wall ball (20/14 lb)
11 pull-ups
11 hand release push-ups
*16 min cap
(Score: Time)
This hero workout is dedicated to Jonathan Ielpi, FDNY, Squad 288, who was killed on September 11, 2001. Jonathan Lee Ielpi, 29, of Great Neck, was a New York City firefighter assigned to Squad 288 in Maspeth, Queens. He phoned his parents to let them know that a plane had crashed into the World Trade Center. “Jon, please be careful,” his father told him. His body was recovered in the stairwell of the south tower on Dec. 11, 2001. Jonathan Ielpi’s youngest son, Austin, was just 3 years old when his father was killed.
