Friday, March 6, 2015 Level II WOD: (2 of 17 week LeanFit cycle)

Level II Firefighter Functional Fitness Friday, F4

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

WOD:
*10 minutes of cardio of your choice. Change speed, incline and/or resistance every minute up or down.
*Rest 5 minutes
*AMRAP10 5-push-ups, 10-sit-ups, 15-air squats
*Rest 5 minutes
*Bunk out including airpack, then, AMRAP10 of 14 foot ladder carry (any distance or around the station), set the ladder (preferably in the grass or have someone heel the ladder), climb the ladder, touch the top, repeat.
OR
*10 minutes of cardio of your choice. Change speed, incline and/or resistance every minute up or down.
*5 minute cool-down walk, outside or on treadmill