Thursday, January 29, 2015 WOD: (14 of 17 week Strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row

 

Renegade Rowing WOD: 10 X 1:00 on/:45 rest

 

Strength: Off day

 

Chipper: "VES (vent, enter, search)", 3RFT, 20-box step-ups(ladder) (24/20), 10-sledge hammer strikes (forcible entry), 50m bear crawl (search), 3-squat cleans (locate and prep victim for removal) (155/105), 50m walk w/bar (155/105) (victim drag). Courtesy of Australian firefighter, Gerard Mann.

 

Honor WOD: "Joseph Leavey", Ladder 15, 8-OHS (135/95), 20-double unders, 6-OHS, 40-double unders, 4-OHS, 60-double unders, 2-OHS, 80-double unders. Substitute single unders at a 2:1 ratio

 

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