In honor the the 4 Houston Firefighters who died fighting a fire on May 31st 2013

Captain Matthew Renaud, Station 51
Engineer Robert Bebee, Station 51
Firefighter Robert Garner, Station 68
Firefighter Anne Sullivan, Station 68

1 mile run
68 Push-Ups
68 KB swings 16/24
51 Sit-ups
51 Burpees
1 mile run

1000m Row
5 burpee/pullups
500m Row
10 Burpee Pullups
250m Row
20 Burpee Pullups

(went 50m moderate, 50m intense on the rowing)

3x10 side plank crunch (each side)
3x10 reverse crunch

5 minute jog (9 min mile pace)
15 minutes incline tread/run (incline at 12.0 pace 3.0, run at 0.0 incline, pace at 8.0: 7:30 mile)
10 minutes stepmill intervals

HBBS @ 85% 3x3
warm up 95-115, working 185-185-185

Bench Press @ 70% 3x5
warm up 65-95, working 110-110-110

Dips (accumulate 20)

Seated Close Grip Low Row
1x15 1x10 1x5 (120 sec rest)
1x5 1x10 1x15

Reverse Hypers 4x10

1000m Run
OTM- 14 minutes
20 Wall Balls (14 lbs)
10 Box Jumps (20" box, cycling)

50 Broomstick Situps

10-9-8-7-6-5-4-3-2-1
Pull-ups
Box jump, 20 inch box
GHD sit-up

3 Rounds:
10 Snatches 43 / 29 kg
12 Bar-Facing Burpees

Directly Into...

2 Rounds:
10 Snatches 52 / 38 kg
12 Bar-Facing Burpees

Directly Into...

1 Rounds:
10 Snatches 61 / 43 kg
12 Bar-Facing Burpees

10RFT
15 Deadlifts (135/95)
15 HRPU

RX. 18.29. Last time I got 16:57.. I think I may have miscounted. Didn't feel like I was moving that slow

5RFT
10 Power Snatch (75/55)
20 Push Press
30 Sit ups

RX. 22:23. Good rhythm with touch-and-go snatch

Metcon:

Push Press - 10 reps to 1 rep
T2B - 2 reps to 20 reps (2,4,6,8,....)
20 DUs

Time: 26:30

Warmup:
400m Run
30/20/30
Stretch
500m Row

WOD:
Fran