Friday, April 25, 2014 Level II WOD: (8 of 17 week LeanFit cycle)

Level II, Firefighter Function Fitness Friday, F4

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Strength: 7 x 3 @ 80% of front squat

WOD:
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minutes rest
*bunk out, then 30-20-10 of tire flips, sledgehammer strikes, OHS w/2 1/2" hose, ground to shoulder w/absorbant bag
OR
*30-20-10 of push-ups, sit-ups, air squats, burpees
*Rest 5 minutes
*10 minute cool-down walk