Friday, May 23, 2014 Level III WOD: (12 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: 4RFT – 10 Tuck Jumps, 200m Run, 300m row


Running WOD: 5rds, 4 minute run, 2 minute walk

Strength: 4 x 10 @ 55% of push jerk

May Challenge: 23 minutes total of squat hold

*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: "Dennis Mulligan", L2, 15-12-9 of bench press (bodyweight), ring dips, dumbbell thrusters (35/25), wall ball (20/14)