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Fire Factory 9-11-21

September 10, 2021/in WOD /by Kare Williams

NOTE:
Fire Factory will start at 0830 instead of 0800 because a number people Fire Factory regulars will be doing the 9/11 Tower Challenge before class starts and we want to make sure we can finish the Tower Challenge and get to Fire Factory on time.

2 Rounds (3 person teams)

Station #1 (6 min)

  • One person drags/flakes 100′ of 3″ hose over dock and back (sprint)
  • Other two push/pull heavy sled
  • Rotate through 3″ hose drag/flake

-1 min rest-

Station #2 (6 min)

  • One person performs 30# or 50# sandbag OH walking lunges 35′ and back
  • Other two perform single knee heavy sled pull (as pair or as individuals)
  • Rotate through sandbag OH walking lunges

-1 min rest-

Station #3 (with in 6 min)

  • 600m Mace Bell run
  • All 3 run 600m with two carrying a heavy Mace Bell. Every 100m switch so someone is running without one.
  • Two are carrying a Mace Ball at all times.
  • If team finished run before 6 min, perform synchronized air squats for remaining time while rotating Mace Bells

-1 min rest-

Coach Note: 2 teams at each station. If more than 19-24 people show up, add Hercaleez station.

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Daily WOD 9-10-21 Bulldozer & Melee 9-12-21
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