Friday, February 13, 2015 WOD: (16 of 17 week Strength cycle)

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 5-sit-ups, 200m jog or 250m row

 

Running WOD: 3 x 100m sprint w/1 minute rest between rounds/3 minute rest/50-burpees/3 minute rest/3 x 100m sprint w/1 minute rest between rounds.

 

Strength: Find max of Push Press

 

Metcon: 3rds, 25-wall ball, 25-double unders, 25-V-ups

 

Fireground Functional Fitness: Fun day Friday, Dodge Ball.

 

Honor WOD: "Michael Montesi", Rescue 1, EMOM20, 1-clean and jerk @ 80% of 1RM of clean, 5-burpee box jumps (24/20)

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