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WOD 04-28-2016

Warm up
10 Turkish get ups

Skill: Press 5-5-5-5-5

Wod
30 KB swings 53/35
30 Sit ups
30 supermans(back extensions
3 rounds for time

W.O.D.

WOD 04-27-2016

Warm up
800 m run, 100 flutter kicks

Skill: Front Squat 5-5-5-5-5

Wod
100 double unders
Max weighted box sets
20 min cut off
Post weight and hight.

W.O.D.

WOD 04-26-2016

Warm up 10 min jump rope

Skill: Bench/ Floor Press 10-10-10-10-10

Wod
200 m run
10 pull ups
20 min AMRAP

W.O.D.

WOD 04-25-2016

Warm up
Tabata
Row
Sit ups

Skill: Clean and Jerk 1rm

Wod
10 wall balls
10 burpees
10 rounds

W.O.D.

KPRC Channel 2 investigates vehicles sidelined during our historic flood (video linked)

This story all began last summer after West I-10 claimed its contract with ESD 48 had terminated and ESD 48 began providing firefighting and EMS services directly to our community. 767 more words

Harris County ESD 48 Fire Department