Friday, April 18, 2014 Level II WOD: (7 of 17 week LeanFit cycle)

Level II, Firefighter Functional Fitness Friday, F4

Warm-up: 2rds, 10-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row

Strength: 6 x 4 @ 75% of push jerk

WOD: 
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*One minute each of burpees, air squats, push-ups, sit-ups
*Bunk out fully, including air pack.
*Pull 2 sections of any size attack line, including nozzle
*Carry 2 times around the station
*Return to apparatus, drop hose and nozzle, hook up to outlet, stretch line.
*Unbunk, pick up and pack hose and nozzle
*10 minute cool-down walk
OR
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*3rds, 1 minute each of burpees, air squats, push-ups, sit-ups, rest.
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk.