Workout of the Day: Friday 6-29-2012

WOD 1: Fire Fighter Truckie Skills WOD (aka Paul’s Birthday WOD): AMRAP 25:00

  • 6 Forceable entry strikes
  • 29 Stairway tool carry
  • 19 Ceiling Breaches
  • 75′ Search Crawl
  • 100m Fire Fighter Walk

…or in Crossfit language:

  • 6 lunge position sideways sledge strikes on a tire
  • 29 box step ups with dumbbells (20’s/10’s)
  • 19 push press (64/35)
  • 75′ bear crawl with dumbbells (20’s/10’s)
  • 100m Walk with bar on shoulder and KB in other hand (ladder and chain saw).

Notes: Use the same bar as your presses, KB = 53/35


WOD 2: Complete for time:

  • 37 Pull Ups
  • 37 Push Ups
  • 37 Sit Ups



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