So the plan is this...
AM Pre-FD WOD
Warm Up:
Stretch 5-10 minutes, functional stuff, nothing crazy.
Then...
As many rounds as possible in 15 minutes:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows
Jacob 19 Rounds
FD WOD
Karen plus something else, don't know what though, but may preceed or follow Karen, will post later.
Shooting to beat 6:35 for a PR.
150 Wall Balls, 20lbs at a 10' target:
Jacob 6:22 Rx'd (PR)
Shane
5 Rounds
250M Row
25 Pull-ups
25 Squats
19:45
2 comments:
That is awesome that you got all your guys to do this with you. What do your fellow firemen think about CrossFit?
They dig it, but as always there is some hesitency about it. I think we have about 4-5 crossfiters in the FD now, but we have one guy who is a performance athletic trainer and had/has something rediculous like a 325lb front squat for 5 reps and a 415lb bench press. He also ran track.... Figures.
I can tell you this much though, after Karen everybody was praying that we wouldn't get a fire call. Our legs were smoked.
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