Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 10 X 1:00 on/:45 rest
Strength: Off day
Chipper: "VES (vent, enter, search)", 3RFT, 20-24"box step-ups(ladder), 10-sledge hammer strikes (forcible entry), 50m bear crawl (search), 3-155# squat cleans (locate and prep victim for removal), 50m walk w/155# bar (victim drag). Courtesy of Australian firefighter, Gerard Mann.
Honor WOD: "Joseph Leavey", 8-135# OHS, 20-double unders, 6-OHS, 40-double unders, 4-OHS, 60-double unders, 2-OHS, 80-double unders. Substitute single unders at a 2:1 ratio