Wednesday, February 11, 2015 WOD: (16 of 17 week Strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 5-sit-ups, 200m jog or 250m row

Strength:
Find max of Snatch

Chipper: 4rds, 8-135# front squats, 8-strict pull-ups, 40-double unders

Fireground Functional Fitness: Full gear, excluding air pack. Buy-in: 25-burpees (minus helmet), then bear crawl 15m, walk up and down 3 story burn lab, 10-air squats, 10-push-ups, 10-4ct mountain climbers, bear crawl 30m, walk up and down 3 story burn lab, 20-air squats, 20-push-ups, 20-4ct mountain climbers, bear crawl 45m, walk up and down 3 story burn lab, 30-air squats, 30-push-ups, 30-4ct mountain climbers, bear crawl 70m, walk up and down 3 story burn lab, 40-air squats, 40-push-ups, 40-4ct mountain climbers, cash out: 25-burpees (minus helmet)

Honor WOD: "John Marshall", Ladder 27, 5rds, 3-OHS (155/105), 6-clean and jerk (155/105), 12-bar facing burpees

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