Friday, June 13, 2014 Level IV WOD: (15 of 17 week LeanFit cycle)

Level IV, 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: AMRAP9, 250m row, 9-S2O (155/105)


Running WOD: 1 hour weighted hike

Strength: 6 x 5 @ 75% of push press

June Challenge: 13 pull-ups, any grip

*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 (185/135), slam ball, OHS (65/45), cleans (135/95)
*Rest 5 minutes
*10 minute cool-down walk

Honor WOD: Benjamin Suarez", L21, 15-12-9-6-3 of 185# deadlifts, HSPU's, vertical jumps (mark a spot on a wall 12" above your outstretched arms)