Alkulämmittelyyn sisältyy mm. Käsilläseisontaa, ihmislipun alkeita ja victorian cross kokeilua

Muscle up superset
Muscle up 3-5x
1tangon dippi 3-5x
Leuanveto 3-5x
5 kierrosta
Hauiskääntö renkailla 4x5 (2 eri variaatioita
Jos aika riittää)

Super core
Dragonflag 20x
Voimarulla 30x
Vinot istumaan nousut 30x
Pito 45 sec

Build up to a heavyish set of
2 Power snatch + 2 OHS + snatch

10 rounds of
10 lunges
10 push-ups

For Time:
400 meter Run
25 Kettlebell Swings 24/16kg (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press 24/16kg (1.5/1 pood)
1600m Run (1 mile Run)
25 Kettlebell Swings 24/16kg (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press 24/16kg (1.5/1 pood)
400 meter Run!

In a 10kg vest if possible

Dedicated to Steve Skipton Sr., Engine 2, Goose Creek Fire Department (Goose Creek, SC, USA). Steve, also a 9/11 first responder, lost his battle with stage 4 cancer on Saturday, August 23, 2014. He was 41.

"To those who knew Steven “Skip” Skipton Sr, he was a charismatic, pragmatic, and loving man. He was the firefighter that everyone wanted to work with and the kind of man who always let you know where he stood. He was co-owner of SConFIRE.com. From the streets of Camden, NJ to Goose Creek, SC, everyone he worked with has their favorite “Skip Story”. His laugh and smile were synonymous with his constant barrage of “loving insults”. These insults became his trademark and the more he liked you, the more you became his target."

This workout was created by 555 Fitness as one of their firefighter "Honor WODs."

Every minute
Snatch DL + hip snatch + hang snatch + squat snatch

1 x snatch + 2 x hang snatch @ 70-90%@1RM

X 5

Max distance HS walk unbroken.

Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s

EMOM 14'
Odd: 7 Thruster @30/20kg
7 Pull up
Even: 7 Deadlift @60/40kg
7 Lateral Burpees

Back squat 5x3
Russian swing 4x20