- May 18, 2020

Kevin Dowdell

For Time: Finished in 24:36

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 was a great workout! I tried to push the runs and they actually felt pretty good. Tripped up once on my double unders.

Thrusters unbroken

Box jumps unbroken

Toes to bar were semi-strict as I did them on my doorway pull-up bar.

Overhead squats I TRIED so hard to go unbroken but put the bar down at 25. :P

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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.