16
Mar
Fire WOD Saturday March 19th 9 am
Warm Up / Mobility
Part 1 – No Gear
1 min Assault Bike or VC
12 Thrusters ( 115 / 95 / 75)
14 Strict Pull Ups ( w/ vest optional )
16 Burpee DeadLifts ( 135 / 115 / 95 )
18 Box Jumps
20 Wall Balls ( 20 / 14 )
( 3 min to Gear Up )
then
Part 2 – Gear and Mask
50 m Crawl with Vipr x 4
20 Push Ups
100m Fireman Carry x 2
20 Push Ups
200m Weighted Carry x1 ( 50 lbs in total)
Cool Down