Add weight if you’d like

2 Weighted Pullups. If you cannont perform at least 5 strict pullups, do bodyweight pullups or use a band to scale. After pullups, rest :45 and then go into your bench press.

5 Bench Press. Choose moderate to heavy weight for 5 reps.
-Rest 2 minutes

Score heaviest weight for 5 reps

This hero workout is dedicated to Molly Williams who was the first known female firefighter in the United States.

An African-American, she was held as a slave belonging to a New York City merchant by the name of Benjamin Aymar who was affiliated with the Oceanus Engine Company #11 in 1818. During her time in the company, she was called Volunteer No. 11. Williams made a distinguished presence in her sturdy work clothes of calico dress and checked apron and was said to be "as good a fire lady as many of the boys." Her service was noted particularly during the blizzard of 1818.

This workout is part of a series of African-American History WODs from Granite City CrossFit @granitecitycommunityfitness (Waite Park, MN, USA).

Rx+=135/95