200 metre run

Boot strappers & calf pumps

Shoulder activation (dowel)

Mountain climber complex

Calf pumps

Air squats with T twists

Wall squats

Hollow and arches

Box steps into jumps

Burgener warm up

 

Charleston Fire Department Hero WOD

 

“Charleston 9”

 

Dedicated to the 9 Firefighters who died

 

18/06/2007

Charleston USA

 

 

9 Rounds for Time:

 

·   9 Cleans (RX 42½/30 Kg)

·   9 Burpees

·   9 Pull-ups

·   9 Wallballs (RX 9/6 Kg)

·   9 Abmat Sit-ups

·   9 Shoulder-to-Overhead

·   9 Box Jumps (RX 24”/20”)

·   9 Push-ups

·   9 Air Squats

 

Stimulus:

·     Unbroken sets

·     Consistent pace