For Time:
400m Run / Row or 1km Assault Bike
8 T2B
13 Goblet Step-Ups 24/20″ MRX 20/18″
4 Muscle-Ups (bar) or 4 Burpee Chest to Bar Pull-Ups
6 Chest to Bar Pull-Ups MRX Pull-Ups
8 Pull-ups MRX Ring Rows
Run 800m
12 T2B
26 Goblet Step-Ups 24/16 RX+ 32/24 MRX 20/12
8 Muscle-Ups (bar) or 8 Burpee Chest to Bar Pull-Ups
10 Chest to Bar Pull-Ups MRX Pull-Ups
12 Pull-ups MRX Ring Rows
400m Run / Row or 1km Assault Bike
8 T2B
13 Goblet Step Ups
4 Muscle-Ups (bar) or 4 Burpee Chest to Bar Pull-Ups
6 Chest to Bar Pull-Ups MRX Pull-Ups
8 Pull-ups MRX Ring Rows
****************************************************************
Click here for Home WOD brief, movement demonstrations and warm-up!
At Home Version:
2 Minute Run
8 V-ups or Sit-ups
12 Alternating Goblet Lunges
*16 Single Arm Rows Left Arm
*16 Single Arm Rows Right Arm
4 Minute Run
16 V-ups or Sit-ups
24 Alternating Goblet Lunges
*16 Single Arm Rows Left Arm
*16 Single Arm Rows Right Arm
2 Minute Run
8 V-ups or Sit-ups
12 Alternating Goblet Lunges
*16 Single Arm Rows Left Arm
*16 Single Arm Rows Right Arm
*can substitute 32 “chair rows” if preferred…see video for demo!
Don is the real deal through and through. He’s a straight shooter, a hard worker, and class act in every way. Don serves his community, holds himself to the highest standard in and out of the gym, and makes CFHSV a better place as soon as he walks through the door. Thanks for making CFHSV your home buddy and keep representing!
This man is the total package and displays kindness, dedication, integrity and hard work in all that he does. Don has shown a motivation and desire to better himself since he first walked through our doors, and in the process, he has undoubtedly made CFHSV a better place. And he’s a heck of athlete to top it off! Keep after it, Don! 😁
Don !!! Love this guy right here! Fellow firefighter, Great Captain, and a great guy and friend ! Look out, this man can go !!!!!
16:09 RX+!
23:24 rx+
17:40 rx+
CAPTAIN DON!!! The wod is always better when this guy is around.
Don! This guy was grinding through a long row! Can’t say enough good things about this guy and his kids! He sets a great example for them as he walks the walk. It’s so much fun to watch him gut check everyday he walks through the door and then watch his boys do the same! This is a family not only of great athletes, but of great people!
12:41 @home 😷 35#DBs
Heck yeah! Nice!
17:07 RX+
Thanks for providing the at home WOD. It’s helping me stay sane. I just did yesterday’s at home WOD – 19:01. I used two 25lbs. DBs for the thrusters and a foam roller for the mogul jump overs.
Nice work Jason! Great to see and thanks for sharing!
Don is a wonderful husband and dad. He makes our family better every single day through his hard work, commitment, sense of humor, good ole common sense and grit! Very thankful for that man! Thank you, CFHSV for being a place he loves to go!
Amen and we love him too!