"Lesley" - WoD - 11/4/09

Ballistic warmup

Strength - Overhead Press

5-5-5

800m run

then

4 mins of fireman carries and body drags(fireman carry out drag back 30m)

2min fire man thruster
2min sledgehammer swings

4 min wheel barrow alternate with partner

2min stretcher thruster
2min k.b swings 24kg

4 mins fireman runs alternate with partner

we called it "Lesley" due to Lesley who trains with us is a fire fighter(she used Raymond for the carries and drags) if im in a fire i want her to rescue me

credit to Rob Orb Brass ring fitness for the fireman thruster, Oly bar on its end one hand is placed at the middle, the other hand is placed under the lower collar as you step in and thrust the bar upwards, to simulate a pole beig used to pull down a ceiling - functional fitness at its best