Firebreather Fitness

Anaerobic wod:

• 400 meter sprints x 3

WOD

• 400 m run
• 21 deadlifts  ( 225lb / 185 lb )
• 21 push ups
• 21 wall ball
• 400 m run
• 15 deadlifts
• 15 push ups
• 15 wall ball
• 400 m run
• 9 deadlifts
• 9 push ups
• 9 wall ball

Strength wod:

• HSPU 3 x Max Reps
• Hang Snatch 3 x 5

WOD

12 minute AMRAP

• 3 Clean & Jerk ( 65% 1 rep max )
• 7 Pull – Ups
• 10 Sit – Ups

Official FF Decals 2 for $5!!!! See Mark and Wally!

Class time today will be 4:00pm followed by a nutrition seminar at 5:00 pm

WOD

10 rounds for time:

• 10 Sit – Ups
• 10 Hang Cleans ( 95 lbs / 65 lbs )
• 10 Squats

Class times are:

• 10:00 am ~ Open / Beginners
• 11:00 am ~ Open
• Noon ~ WOD
• 1:00 pm ~ WOD

“Helen”

3 Rounds for time:

• 400 m run
• 21 Kb swings ( 1.5 pood )
• 12 Pull – Ups

Strength wod:

• HSPU 3 x max reps

WOD

• 1000 m Row
• 21 SDHP
• 21 Wall Ball
• 21 Thrusters
• 21 Sit – Ups
• 21 Knees to Elbows
• 21 Burpees
• 21 Box Jumps
• 21 Push – Ups
• 50 Squats

* Weight will be 75lb men & 55lb women