WOD for Thursday 4-28-16. Also, FIREFIGHTER FITNESS CHALLENGE event details.April 28, 2016
Primary Lift- bench press 4×5. Full stop.
Accessory- Dumbell Bench Press 3 x 6-8 reps 2-2-2-2
Work Capacity- Run 1 mile at PR pace, or 10 Mins Max Effort Row/AD/Ski Erg.
The firefighter fitness challenge looks to have registrations/athlete briefings around 9am, events kick off at 10 and conclude by 2 or 2:30. NOW, never in the history of CrossFit has a first time event stayed on time, so expect them to run longer, but that IS shorter than it could have been.
I’m told there are 3 events. a) a mile run collectively as a team, carrying some measure of weighted object. b) Max Rep thrusters in 10 minutes with varying weight loads equaling correspondingly more points, so 65/95/115/135 type of deal. c) tire flips. Not sure of time weight or scheme here.
Anyway, as we kind of suspected, all accessible events. No muscleups, double unders or snatches. Nothing too technical or CF specific.
Recall, this is Saturday June 4th, 3 person same gender teams. $120/team, goes to a scholarship fund. Start assembling teams now!