Sean Hanley
- Juliet Schutte
- 2 hours ago
- 2 min read
555 Fitness Hero WOD
For Time: Finished in 21:02
2000 meter Row
Perform 5 Burpee with Lateral Jump Over the Rower each minute
** Perform 5 burpees with lateral jumps over the rower every minute at the start of the minute until the 2000 meter row is over. After that, perform another 5 burpees with lateral jumps over the rower.
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Okay - so I have had this workout on my list for a long time. I knew it was going to be intense and I am usually nervous for lateral over the rower burpees so I think I just kept putting it off! Well today was the day!
I actually predicted before I started that this would take me about 20;00. I know that my normal 2000 meter row for time is around 8:30 and I have had some time off AND have been sick for a few weeks so I knew it would be extra tough and that I would probably need to take some rounds off.
I got to around 1000 meters to go when I took my first round off. Then I did 3 rounds, 1 round off, 2 rounds, 1 round off, 2 rounds, 1 round off (443 meters to go at this point), 2 rounds, 1 round off (167 meters to go), then after 2 more rounds I had 32 meters left and so I just went for it and then did those last 5 burpees after I was done! So - 5 one minute breaks in there.
My body actually felt pretty good but my heart was quite elevated and I wasn't recovering like I usually do. My heart rate was getting up to about 175 and then in a minute, only coming back down to around 150.
BUT, as always, I was so honored to do this workout for a 9/11 firefighter.
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This Firefighter Hero WOD is dedicated to Sean Hanley, FDNY, Ladder 20, who was killed on September 11, 2001.
Sean had second thoughts about being a firefighter several years ago when three friends died in the line of duty. But his two grandfathers, father, and a brother were firefighters, and he decided the job was in his blood – no matter what the risk.
On Sept. 11, Sean finished his night shift as a firefighter with Ladder Co. 20 in the SoHo section of Manhattan and planned to stop by his friend’s midtown office. As he drove away in his black truck at around 8:45 a.m., he flipped on the radio and heard that the Twin Towers were on fire; he rushed directly to the World Trade Center.
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