#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade #Rowing WOD: 3 x 10 minutes w/4 minute rest. 4 minutes @ 21s/m, 3 minutes @ 23s/m, 2 minutes @25s/m, 1 minute @29s/m
#Running WOD: 10rds, 2 minute run/1minute walk
#Strength: 5 x 2 @ 90% of press
#Metcon: For Time (8min cap) 2 Rds: 15 Calories on Assault Bike or rower, Sprint to 50’ line, 7 burpees, return to start, Sprint to 100’ line, 7 burpees, return to start then, 15 Calories on Assault Bike or rower, 100 Double Unders. Watch the video for all of the rules of this workout.
Firefighter Throwdown demo video: https://www.youtube.com/watch?v=3QJA5mWr_EQ
To compare yourself to the firefighter athletes that competed in Dallas this last weekend, click here: https://docs.google.com/spreadsheets/d/1rfbhw_PYKGvnEddzzz_b6H2SJNCh8VXSHGpZzMo5IWk/edit#gid=0
#Honor WOD: "John Fischer", Ladder 20, Every 2 minutes perform 1-clean and jerk (155/105), 1-burpee. Add an additional c&j and burpee every 2 minutes, until you cannot completed the required reps within the 2 minute time fram.