Friday, March 14, 2014 Level IV WOD: (2 of 17 week LeanFit cycle)

Level IV Firefighter Functional Fitness Friday, F4

Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 10-push-ups, 5-air squats, 5-sit-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 800m row w/2:00 rest

OR

Running WOD: 8 x 100m sprints w/2:00 rest

WOD:
*10 minutes of cardio of your choice. Change speed, incline and/or resistance every minute up or down.
*Rest 5 minutes
*AMRAP20 "Cindy" 5-pull-ups, 10-push-ups, 15-air squats
*Rest 5 minutes
*Bunk out including airpack, then, AMRAP10 of 14 foot ladder carry (any distance or around the station), set the ladder (preferably in the grass or have someone heel the ladder), climb the ladder, touch the top, repeat. 
OR
*10 minutes of cardio of your choice. Change speed, incline and/or resistance every minute up or down.
*5 minute cool-down walk, outside or on treadmill

Honor WOD: "John Santore", 50-40-30-20-10 of double unders, 95# shoulder to overhead (press, push press, push jerk, split jerk), from the ground.