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February 9, 2012

Warm up

Run / Row 400 meters

10 air squats

10 push ups

5 pull ups

Shoulder dislocates

_______________________________________________

WOD

Five rounds for time of:
In PPE with 2/1/2 hose roll overhead walking lungess, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Posted by on February 08, 2012 at 05:35 PM |

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Greater Brighton Fire Protection District


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CrossFit Brighton Fire WODs

  • "FIRE UNIT 500"
    500 Meter Row, then: 50 Pull-ups- 100 Box Jumps 24/20- 100 Push Press 65/45 lbs.- 50 Deadlifts 135/95 lbs.- 50 Push-ups- 50 Ab Mat Sit-ups- 100 ft. Overhead Walking Lunges 45/25 lbs.- Then complete: 500 Meter Row
  • "JAKE"
    This WOD is a Company relay WOD while one person is doing work the others rest. Each member must do five rounds. Post times to comments as a company. 10 95 pound thrusters 10 pull ups 10 burpees 75 feet Firefighter drag All members must be in full PPE SCBA Packs are optional.
  • "4477"
    AMRAP 20 Minutes of: 4 Handstand Push-ups- 4 Dead Lifts 225/185 lbs.- 7 Pull-ups- 7 Burpees

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