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Fire WOD Saturday March 19th 9 am

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

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