Level IV, Firefighter Functional Fitness Friday, F4
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade Rowing WOD: Swing Row, 28 minutes total, 10 minutes at your 2k pace + :15 per 500m, 2 minute rest, 8 minutes at your 2k pace + :10 per 500m, 2 minute rest, 6 minutes at your 2k pace + :05 per 500m.
Running WOD: 30 minute weighted hike
Strength: 5 x 8 @ 65% of snatch
*10 minutes of cardio. Every minute change speed, incline, and/or resistance.
*Bunk out completely, including air pack. Be on air.
*Get a section of supply line. Whether 50' or 100' section, drag hose distance equal to its length, roll hose, carry hose to beginning spot, repeat until your vibe alert starts to sound.
*OR (if not at station), AMRAP15, 10-thrusters (95/65), 5-24" burpee box jumps, 10-deadlifts (95/65)
*Unbunk, and/or rest 5 minutes
*10 minutes of cardio. Easy pace
*5 minute cool-down walk outside
Honor WOD: "Gregory Saucedo", Ladder 5, 500-double unders or 1,000 singles, 250-sit-ups, 100-KBS (16/12kg), 50-OHS (95/65). Break up components in any way that you choose.