March 30, 2019

Balls and Bikes (Time)
Assault Bike Calories
Wall Ball (20/14)

Saturday Funday (AMRAP – Rounds)
AMRAP x 20:00
Partner 1: Run 200m
Partner 2: Kettlebell Swings
Partner 3: Burpee Box Jump Overs
Partner 4: Rest

Metcon (Time)
“Just work it”
5 rounds Cindy
2 clean and jerks
4 rounds Cindy
4 clean and jerks
3 rounds Cindy
6 clean and jerks
2 rounds Cindy
8 clean and jerks
1 round Cindy
10 clean and jerks
*Cindy is 5 pull ups, 10 push ups, 15 air squats
Metcon (AMRAP – Reps)
Stone/Bag/Weight Work
3 minutes AMRAP ground to shoulder
-3 minutes Rest-
3 minutes AMRAP ground to shoulder
-3 minutes rest-
3 minutes AMRAP ground to shoulder
Score is total reps. You choose stone/sandbag/any type of weight. Post load in comments
*you and a partner can share a stone or bag by one working while the other rests.
Metcon (No Measure)
Post Work PUMP
Above the knee partial Deadlift
“David Laforge” 555 Fitness Hero WOD (Time)
30 Bear Complexes (155/105)

One “Bear Complex” consists of the following (unbroken, without dropping the bar):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

This Firefighter Hero WOD is dedicated to David LaForge, FDNY, Ladder 20, who was killed on September 11, 2001.