Metcon (Time)
Friday Hero WOD

Jack Rose

For Time (with a Partner)
103 Synchro Double-Unders

Then, 19 Rounds of:
12 Alternating Dumbbell Snatches (50/35 lb)
19 Air Squats
15 calorie Row

Finally, perform:
41 Synchro Burpees

Wear a Weight Vest throughout (20/14 lb)
With a running clock, start with the 103 Synchronized Double-Unders.

Then move immediately to the 19 rounds, performed alternating movement style: Partner 1 does Snatches, then Partner 2 does Air Squats, then Partner 1 does the Row, then Partner 2 does the Snatches, etc.

Both the Double-Unders and Burpees must be synchronized, meaning if one partner completes a rep without the other partner, it does not count.

Background: This hero workout is dedicated to Fire Capt. Jack Rose, Mount Marion Fire Dept., NY, who died on December 19, 2015 while battling a chimney fire that broke out just before 7 PM in Saugerties, NY.

The rep scheme signifies:
– 103 double-unders for his ID number
– 19 rounds for his age at last call
– 41 burpees for his company’s number

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