Overhead Squat 3-3-3-3-3
22 Pull Ups
*Rx’d= firefighter will be encouraged to wear their firegear all
others will be in 35lb vest. You will start on the pullups and then
proceed to the next station carrying a 100/50 sandbag. Each station
will be 25ft apart, you will then drop your sandbag and do the exercise
at that station. Then pick it up and continue to the next one.
Ultra scaled is no vest or gear, still carry the #50 sandbag
This WOD is designed to simulate being in a fire:
Pull Ups= self extrication
Box Jumps= going up stairs
Sledge Hammer= breaching walls, forcible entry, etc.
Push Press= pulling ceiling
And of course the sand bag represents a buddy carry for firefighter rescue.
Time to rally some support for a fallen hero. CrossFit Sonora will be holding the official event tomorrow at 1:00 PM, in the parking lot of Wright's Tire,
85 Mono Way – Sonora, CA
95370
. I am going to head out to support them and I will take whatever we can raise down. If anyone is interested in joining me let me know and we can carpool down. The proceeds of the fundraiser will be donated to Chad's family who are starting a scholarship fund in his memory for aspiring fire fighters at the University of Columbia.
