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Fire WOD for March 4th at 8 am

25
Feb

Fire WOD for March 4th at 8 am

Warm Up / Mobility

Couch to Leg Flexion   ( back and forth sec 5 holds)

Lunge Reach Backs 10 reps

Walk out worm push up 8 reps

Shoulders ( bilateral shoulder flexion and Front Rack stretch)

Calves to Hamstrings ( back and forth)

Run 400 m  

practice TGU’s

Strength

2 TGU’S

4 K Makers ( Burpee down, Push up, row, burpee up with db (no jump), 2 oh lunge steps, repeat)

x8

Weights rx – gear/mask 1 heavy DB, level 1-  gear/mask 1 light DB, Level 2 –  1 DB of choice

Metabolic Conditioning

( no gear or mask)

Run 600 m w/ plate

10 Burpees w/ plate

Run 400 m w/ plate

15 Burpees w/ plate

Run 200 m w/ plate

20 Burpee’s w/ plate

Weights rx- 45 / L3 – 35/ L2 – 25/ L1 – 15

Cool Down

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