Day-Off

Monday was a day off for me... Took a personal day to go see Max (Haley's husband) get sworn-in as a firefighter in Sheboygan!

It was an awesome ceremony! Their Chief is a cool guy! "EVERYTHING we do is about relationships" was part of his speech...
They had 3 guys getting promoted to Asst. Chief, Leutenant and Captain...then two young guys getting sworn in.

He gave a great message to these two as well...
The "Big Four":
1) Do your job
2) Treat People Right
3) "All-In" Attitude
4) "All-Out" Effort
Went on to explain these four things and if you simply do them and apply them in every situation, you will be very successful!

GREAT MESSAGE and one we will use with sports teams... But should/could be applied to life!!!

Warm-Up
400m Run
10 Spidey & Reach
10 Wall Squats
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Snatch-Grip BB Warm-Up
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LAY UP
For Time:
25-20-15-10-5
Box Jump Overs (24/20)
TTB
direcly into...
5-10-15-20-25
Hanging Power Snatch (75/55)
Wall Balls (20-14)

ROW CONDITIONING
With a Continuous Running Clock:
0:00 ~ 50 Cal Row
4:00 ~ 30 Cal Row
7:00 ~ 30 Cal Row
10:00 ~ 15 Cal Row
11:00 ~ 15 Cal Row
12:00 ~ 15 Cal Row

Stan ~ 22:10 (55#)
tb ~ 23:40 (9:39 finished the 1st half...)
BJO's were slower and methodical
TTB ~ 15-10/12-8/15/10/5
WB breakdown ~ 5/10/5-5-5/5-5-5-5/6-9-10
HPS ~ 5/10/10-5/12-8/9-9-6
WOW...I could not get breathing on those WB's...need to get going for the OPEN!!!