May. 26th- Firefit Practice

Well we had to get creative today because someone in management decided to change the locks on the door.

Here it is:

Circuit:

1 Set for time of:

10 Sandbag TnG Squat Cleans- 40#'s
10 DB Snatches- 50#'s
Ladder- Singles- 8 sets
10 Slam Balls- 40#'s
Suicides
Sled Drag- 90#'s, 100'
Back Pedal Sled Drag- 180#'s, 100'
Farmer Carry- Two 45# Plates, 100'
Row- 150m, Damper Level 10

Time: 3m50s

+

Team Relay for time of:

Back Pedal Sled Drags- 180#'s, 100'

5 guys, 5 times each, rest was the others work

Time: 9m47s


+

DB Snatch Work

10 reps @50#'s
8 reps @60#'s
6 reps @70#'s
4 reps @80#'s
2 reps @90#'s
2 reps @100#'s
2 reps @90#'s
4 reps @80#'s
6 reps @70#'s
8 reps @60#'s
10 reps @50#'s

We had a fun time throwing shit together.