Aug. 16th- Firefit Practice- Dummy/Kaiser and a WOD

In the Afternoon:

Warm-up:

Stairs, 3 rds of:
- Every Step
- Skip-a-step
- Skip-2-steps
- Single Legged Hops, L/R
- Dbl Legged Hops
Completed

Work:

5 sets of: All Out Effort
Kaiser w/ run up and sprint after
*rest is teammates work
1. 11.40sec   2. 9.92sec   3. 9.95sec   4. 9.49sec   5. 9.22sec

5 sets of: All Out Effort
150' Dummy Drag: All Out Effort
*rest is teammates work
1. 22.62sec    2. 22.11sec   3. 22.02sec    4. 21.18sec    5. 21.13sec

Rest a Couple Hrs

PM

1 Squat Clean and Split Jerk @225#'s every 30sec for up to 15mins- stop if you fail
5 sets, my legs were fatigued from earlier but I probably wouldn't have been able to get much more
+
2 UB MU's every 30sec for up to 15mins- stop if you fail
All 30 sets Completed
+
50 Strict HSPU for time (perform 5 CTB Chin-ups every time you break)
Time: 20m45s, done in 11sets