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

Level III 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

Renegade Rowing WOD: 8k row


Running WOD: 800m run, rest 2 minutes, then 5 x 50m sprints w/1 minute rest between rounds, then rest 2 minutes, 800m run

Strength: 4 x 8 @ 60% of push press

*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, 10-45/35# thrusters, 15-20" box jumps, 20-V-ups
*Rest 5 minutes
*10 minutes of cardio. Nice, comfortable steady pace.

Honor WOD: "Jeffrey Palazzo", 50-T2B, 40-wall ball, 30-135# power cleans, 20-burpees, 10-HSPU's, for time.