Station 5 Memorial Day WOD

Station 5-WOD

Started with a dynamic stretch/warmup. Ran two towers to loosen up and get blood flow.
The WOD is a 3 firefighter rotation circuit. High Intensity. Always keeping proper form. If you don't have 3 firefighters, rotate your rest period and starting next round at the 1 minute time.

Workout:
5 Rounds, rotating back to Frog once last FF finishes. Or at a 1 min rest.
* Barbell weight used-135lb (choose your weight to your ability)
* Frog Fitness resistance used-80lb (40 or 60lb is used most times)

Round 1: 10-super mans, 10-leapers, 10-core killers, 10-Mojos; then go over to barbell
                5-bent over rows/deadlift/hang clean combo (do all 3 simultaneously X 5 reps)
               * Repeat (as soon as last guy finishes Frog or you rest 1 min)

Cool down stretch, hydrate throughout and don't forget to intake protein within the hour!