Power Clean (5-5-5-5-5-5-5)
EMOM 7. On last set drop weight back down to starting weight and go unbroken as long as possible.
This is not meant to be heavy. Work on good systematic movements with the barbell, not out of control.
Jeffrey Walz (Time)
5 Clean and Jerks (155/105)
This Firefighter Hero WOD is dedicated to Jeffrey Walz, FDNY, Ladder 9, who was killed on September 11, 2001.
For 37-year-old Jeffrey Patrick Walz, the best things in life were simple: A bike ride to work. A trip to the Bronx Zoo with his son. Watching a Giants game with his brother. Spending time with his wife.
In the midst of a successful career in engineering, Mr. Walz made a decision to follow in his father's footsteps nine years ago, when he became a firefighter with Ladder 9 in the East Village.
His retiree firefighter father worked in both Manhattan and Staten Island. On the morning of Sept. 11, Ladder 9 went to the World Trade Center shortly after the terrorist attack. A number of his fellow firefighters were able to get out of Tower 1 before it collapsed, but Mr. Walz is one of several men in his unit who are still missing.
Known to his family as a "gentle giant," the Tuckahoe, N.Y., resident and Huguenot native was the kind of man who took time to enjoy life. He often rode his bike from their home in Westchester County to his East Village firehouse -- a trip his wife, the former Rani Lurie, said took about two hours each way.
Mr. Walz enjoyed spending time with his wife and their 3-year-old son, whom he often took to parks, museums, the Bronx Zoo and the movies. Born and raised in Huguenot, Mr. Walz spent several years in Bay Terrace as a young man before moving to Tuckahoe in 1995.
After graduating from Tottenville High School, he went to Pratt Institute in Brooklyn, where he earned a bachelor's degree in electrical engineering. Following college, he worked for the Navy for five years as an engineer in the Naval Engineering Center, Lakehurst, N.J., before deciding to enter the Fire Department.