Level III Firefighter Functional 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: 5k row, easy pace
Running WOD: 45 minute weighted hike.
Strength: 4 x 10 @ 55% of cleans
*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 (2-45# 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/2-45# dumbbells, 10-95/65# cleans
*10 minutes cardio, easy pace.
Honor WOD: "John Tipping II", L4, 4rds, 15-deadlifts (225/155), 15-box jumps (24/20), 50-double unders