Friday, March 21, 2014 Level II WOD: (3 of 17 week LeanFit cycle)

Level II Firefighter Functional Fitness Friday, F4

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

Strength: 4 x 8 @ 60% of push press

WOD:
*10 minutes of cardio. Every minute change speed, incline and/or resistance. Go hard.
*Rest 5 minutes

*AMRAP15 or until your airtank runs out, bunk out, hook up (air source w/mask), then rounds of 50m absorbent bag carry or 2 buckets of foam, ladder carry around the station, set the ladder, climb the ladder, return ladder to apparatus, roll out and re-roll section of supply line, 5-burpees in full gear (keep head straight so your helmet won't bind on your airpack).
*OR AMRAP15, 10-broomstick or PVC thrusters, 15-20" box step-ups, 20-sit-ups
*Rest 5 minutes
*10 minutes of cardio. Nice, comfortable steady pace.