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

Level III, 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

Renegade Rowing WOD: 7rds, 1:00 max distance row, 1:00 rest w/1 bear complex (135/95)


Running WOD: 10 x 100m sprint w/1:00 rest

Strength: 7 x 3 @ 80% of front squat

*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
*30-20-10 deadlifts (135/95), slam ball, OHS (45/25), cleans (135/95)
*Rest 5 minutes
*10 minute cool-down walk

Honor WOD: "Timothy Stackpole" Division 11, 50-clean and jerk (135/95), 50-burpees, 800m run