Level III Firefighter Functional Fitness Friday, F4
Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 10rds, 1k row, 10-wall ball
Running WOD: 800m run, 25-burpees, 25-air squats, 25-push-ups, 25-sit-ups, 800m run
Strength: 5 x 5 @ 70% of back squat
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Bunk out fully.
*5rds, "Search and Rescue", 50m belly crawl w/highrise pack OR foam bucket OR bag of absorbent, 50m farmers carry (2-45# dumbbells OR 2 buckets of foam), 2 minutes rest after each round.
*Take off bunkers after 5 rounds completed
OR (if not at station)
*5rds, 50m bear crawl, 50m farmers carry w/2-45# dumbbells, 10-cleans (95/65)
*10 minutes cardio, easy pace.
Honor WOD: "Philip Petti", Ladder 12, 20-thrusters (135/95), 20-burpees, 20-cleans (135/95), 20-sit-ups, 20-S2O (135/95), 20-push-ups, 20-OHS (135/95), 20-HSPU's, 20-front squats (135/95), 20-air squats