We divided the park into West and East Sides for our WOD.

The West Side entailed:
50 Sledge Hammers
10 Tire Flips
50 Push Ups

The East Side entailed:
50 Squats
25 Wall Jumps

Between the West and East Sides we did the following:
Hose Drag/Run across park
Bear Crawl with Sledgehammer
Log Carry x2

We split into two teams of two. Each fire fighter donned his SCBA (~30 LBs) and full turnouts, boots notwithstanding, (~10 LBs) for the entire workout.

The flow of the WOD was:
1. Start on the West Side with Sledgehammers
2. Drag the hose and run across the park to the East Side
3. 50 Squats
4. Drag the host and run back across the park to the West Side
5. 10 Tire Flips
6. Bear Crawl with the sledgehammer across the park to the East Side
7. 25 Wall Jumps
8. Run across the park to the West Side
9. 50 Push Ups
10. Carry the log across the park to the East Side
11. Carry the log across the park to the West Side
12. Carry the log across the park to the East Side
13. Carry the log across the park to the West Side

800m run, 30HSPU, 800m run

7 round o 2 power snatch

1 x 20m bear crawl
10 x bicep curl 40kg
20 x kettlebell swing 16kg
5 rounds

Snatch

Seated Military Dumbell Press:
3 rounds: 22kg x 3 = 132 (each arm)
26kg x 3 = 156
30kg x 1 = 60
TOTAL = 348

Dumbell Shrugs:
3 rounds: 30kg x 10 = 600 (each arm)
34kg x 10 = 680
38kg x 10 = 760
TOTAL = 2,040

Cable Front Raise:
3 rounds: 8.75kg x 5 = 87.5 (each arm)
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5

Standing Barbell Push Press (Strict):
3 rounds: 50kg x 3 = 150
60kg x 3 = 180
65kg x 3 = 195
TOTAL = 525

     GRAND TOTAL = 3,175.5

Partner WOD:

• Row 1000m
• Run 800m with 20lb med ball

Then 3 Rounds for time:

• 20 Deadlifts - 225lbs
• 40 Pushups
• 60 Situps
• 80 lateral barbell hops

Then:
* Run 800m
* Row 1000m

15 min AMRAP

5 deadlifts at 155#
10 HRPU
100m sprint with slam ball

Forgot # of rounds maybe 8??

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Used green band then eventually went to jumping pull-ups. Got called out for using the band AND jumping. New personal policy: High bar -> Band. Low bar -> Jumping. I figured since I wasn't Rxing it anyway wasn't a big deal.

The thrusters felt really good, I was able to do 10/5/6 on the first round, then 5/4/4/3/2/3. Need to remember to lock the weight out behind my head on every rep.

For time:
*Run 200 m
*60 DU
*Run 200 m
*40 Hip extension
*Run 200 m
*20 T2B
*Run 200 m
*20 Wall climb