Fire Fight Gone Bad

By: 321go 3 Comments


Its friday again! Which means Strongman at 4:30.  Today's "Strongman" will be in honor of Ross and Bryan who are our two favorite fire fighters! The workout will be named "Fire Fight Gone Bad"… Good luck to Ross @ Firefighter Challenge Nationals

The other Friday WOD

AMRepsAP in 30 sec. of each…

Wall Ball

Box Jumps

Power Snatches

DB Weighted Lunges L+R=2

1 Minute Rest

 3 • 2 rounds

Add up total reps for your score.

Shoulder Mobility (Trainer's Choice, can be done in Warm up) & Foam Roll

Advanced • Intermediate • Foundational

Scale to capabilities



  1. Christine is my favorite firefighter. Good luck Ross!

  2. i’m sorry! i left out christine and Doug! IT was late.. please forgive me

  3. I did the strong mommy workout today:
    With 27 lb. baby in a sling, pull a wagon with a 47 lb. child, and pumpkins weighing 28 lbs., 20 lbs., and 13 lbs. 300 yards.
    Load into car. Drive home.
    Reset sling baby and wagon with pumpkins and child, pull another 300 yards to neighbor’s house.
    Carve pumpkins, return load home. Roast mounds of pumpkin seeds, possibly saving some to share with paleo fanatics at gym as thank-you for being able to do all this. 🙂
    Happy weekend!

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