WOD

There are 3 stations. Each station lasts 45 seconds. Perform the required exercise and reps as fast as you can at each station. Whatever time is left is your rest until the next station. You will do each exercise 5 times (15 total rounds, 11:15 total time).

Station 1: 5 Step -Ups Each Leg onto 20in. Box (75% BW/50% BW/33% BW/).

Station 2: 7 Good Mornings (50% BW/33% BW)

Station 3: 9 GHD Sit-Ups or KTE

Rest 3-5 minutes.

Then for Time:

3 Rounds of:

5 Tire Flips

400m Run

Question: Why do you CrossFit?

That's a f'n great reason right there! Thanks Aldo and to all of your fellow firefighters for all you do!