Level III & IV, Firefighter Functional Fitness Friday Franklin Fire style, F6
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 20 x :40 on/:20 off
Running WOD: 8 x 100m sprints w/:45 rest
Strength: 5 x 2 @ 90% of deadlift
WOD: Brought to us by Franklin (TN) Fire Department
*10 minutes of cardio. Change speed, incline, and/or resistance every minute.
*Rest 5 minutes
*5rds, 10-tire flips, 20-push-ups, 20-box step ups (24/20) w/sledgehammer overhead, 20-sledgehammer strikes (1R+1L=1rep)
*5rds, 10-burpees, 20-push-ups, 20-box jumps (24/20), 20-thrusters (95/65)
*5 minutes rest
*10 minutes of cardio. Easy pace.
Honor WOD: "Christopher Santora", E54, 5rds, 40-double unders, 30-box jumps (24/20), 20-KBS (24/16kg), 10-thrusters (135/95)