WOD Wed 10-24-12
October 23, 2012
WOD Fri 10-26-12
October 25, 2012

WOD Thu 10-25-12

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Physical fitness is a requirement for our first-responders

400M Run
Then 4 rounds NFT:
5 burpees
10 abmat situps
15 PVC overhead squats
1 shuttle run – 3 point touch at each end
Strength: Weighted pullups
7 sets of 1 – try to find your 1 rep max or work on reduced scaling.  These should be relatively strict reps but some kipping is allowed to complete the movement.
With a partner – 10 minutes alternating 50 sec work, 10 sec rest as follows:
2 times through
Wallball abmat situps (Int/Beg: no wallball)
Strict Pullups (Int: Band assist, Beg: Ring Rows)
Sandbag Squats 50/30 (Int: 25/15# plate,  Beg: Air squats)
Row for calories
Score is your total number of reps and calories
Cool down: 
Minimum walk/jog 2 laps, Foam roller on lats and middle back, quads