Choose From WOD 1 or 2 Below:
WOD 1
"Backdraft" - A tribute to our firemen out there.
200 M Run (run to the fire house)
1 Rope Climb (sliding down the firehouse pole)
200 M Run with Sledgehammer or med ball - wear a vest if able (run to the fire)
50 Sledge Hammer Hits (Breaking down the door of a burning building)
100 ft Bear Crawl (Smoke rises and you enter the building)
50 Box Jumps 24in./20in.- you may step (climbing the steps of the burning high rise)
200 m run with 45# vest or med ball over the shoulder (carrying a child out of the building)
25 WallBall Shots 20/14# -10 ft (helping the child up and over a wall to a safe area)
200 M Run (to get the fire hose)
100 M Sled Pull 90# (pulling the hose from hydrant to fire)
50 KB Swings 1.0 pood (blowing out the remaining fire timbers/coals)
*time cap 30min1 Rope Climb (sliding down the firehouse pole)
200 M Run with Sledgehammer or med ball - wear a vest if able (run to the fire)
50 Sledge Hammer Hits (Breaking down the door of a burning building)
100 ft Bear Crawl (Smoke rises and you enter the building)
50 Box Jumps 24in./20in.- you may step (climbing the steps of the burning high rise)
200 m run with 45# vest or med ball over the shoulder (carrying a child out of the building)
25 WallBall Shots 20/14# -10 ft (helping the child up and over a wall to a safe area)
200 M Run (to get the fire hose)
100 M Sled Pull 90# (pulling the hose from hydrant to fire)
50 KB Swings 1.0 pood (blowing out the remaining fire timbers/coals)
WOD 2
For Time:
50 Back Squat (20RM load)
50 Push Press (20RM load)
1 Mile Run
*Do not partition - complete in order.
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