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THURSDAY, OCTOBER 30, 2014

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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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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