Friday, March 28, 2014 Level IV WOD: (4 of 17 week LeanFit cycle)

Level IV Firefighter Functional Fitness Friday, F4

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

Renegade Rowing WOD: 10rds, 1k row, 10-wall ball


Running WOD: 800m run, 25-burpees, 25-air squats, 25-push-ups, 25-sit-ups, 800m run

Strength: 5 x 5 @ 70% of back squat

*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Bunk out fully. 
*5rds, "Search and Rescue", 50m belly crawl w/highrise pack OR foam bucket OR bag of absorbent, 50m farmers carry (2-55# dumbbells OR 2 buckets of foam), 2 minutes rest after each round
*Take off bunkers after 5 rounds completed
OR (if not at station)
*5rds, 50m bear crawl, 50m farmers carry w/2-65# dumbbells, 10-135/95# cleans
*10 minutes cardio, easy pace.

Honor WOD: "Philip Petti"
20-135/95# thrusters
20-135/95# cleans
20-135/95# S2O
20-135/95# OHS
20-135/95# front squats
20-air squats