August 18, 2018

Conditioning: 3 Rounds For Time
Mainsite 180815
Run 400 meters
10 shoulder-to-overheads
*Men: 185 lb.
*Women: 125 lb.

Conditioning: For Time
Meat Sweats
*with a Partner
1500m Row
50 Wall Balls 20/14
50 Sit Ups
50 Box Jumps 24/20
50 Wall Balls
50 Sit Ups
50 Box Jumps
1500m Row

Metcon (Time)
“The Popeye”
200M farmers walk 70/53 KB
50 Hang Power Clean 115/75
200M farmers walk 70/53 KB
30 Hang Power Clean 155/105
200M farmers walk 70/53 KB
10 Hang Power Clean 185/125
*every drop on farmers walk do 20 jumping jacks.
Metcon (Time)
Whiskey Tango Foxtrot
20 Rounds
10/5 Cal Assault Bike
10 Burpees
*RX+ 30 rounds
For Time
10,000 lb Cumulative Back Squats
20 Burpees each time you rack the bar
Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs and that’s your target. Re-rack the weight to rest or to change the weight. But for every re-rack, you owe a 20-burpee penalty.

This Firefighter Hero WOD is dedicated to Gregg Atlas, FDNY (New York, NY), Engine 10, who was killed on September 11, 2001.