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FIRE FACTORY 7-17-21

July 16, 2021/in Fitness /by Kare Williams

“Turn Your head and Cough”

5 ROUNDS FOR TIME (up to 4 Lanes/4 teams)

Station #1

  • 20 Cal bike

Station #2

  • 50 ft sandbag squat/toss
  • squat a 30lbs or 50lbs sandbag then thruster and toss the bag in front of you for 50ft
  • Clean the SB to shoulder and spring it back 50ft

Station #3

  • Weighted Step Up 20 reps (10 each leg)
  • 50% body weight divided by 2 in each hand

(exit the building out the South door and run around to the outside shaded area)

Station #4

  • Battle hoses 20 reps

Station #5

  • 200m Hose Load Run
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