Level III, Firefighter Functional Fitness Friday, F4
Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row
Renegade Rowing WOD: Row 2k for time
Running WOD: 5k jog, easy pace.
Strength: 5 x 5 @ 70% of deadlift
*10 minutes of cardio. Every minute change speed, incline, and/or resistance.
*Bunk out completely, including air pack. Be on air.
*Get a section of supply line. Whether 50' or 100' section, drag hose distance equal to its length, roll hose, carry hose to beginning spot, repeat until your vibe alert starts to sound.
*OR (if not at station), AMRAP15, 10-thrusters (75/45), 5-24" burpee box step-ups, 10-deadlifts (75/45)
*Unbunk, and/or rest 5 minutes
*10 minutes of cardio. Easy pace
*5 minute cool-down walk outside
Honor WOD: "William O'Keefe", Division 15, 25-back squats (205/135), 2k row, 1 mile run.