“The Fire Chief”
- Every 3 minutes (for 6 Rounds) in 18 minutes
- 6 Burpees
- 18 Dumbbell Snatches (50/35 lb)
- 7 Toes-to-Bars
- 9 Goblet Squats (50/35 lb)
With a running clock, perform the prescribed work in the order written in 3 minutes for 6 rounds. Record the time it takes to complete each round. You have 3 minutes to complete all 4 movements. Rest during whatever time is left after you’re done. For example, if it takes you 2 minutes to complete all the movements, you have 1 minute to rest before the next interval starts. Repeat this interval every 3 minutes until you have completed 6 rounds (i.e. this workout will be 18 minutes total).
Score is the time of the slowest round.
The recommended weight for the dumbbell snatches and goblet squats is 50 lbs for men, 35 lbs for women, but scale accordingly. If you cannot do Toes-to-Bar, do Knees-to-Elbows or Hanging Knee Raises. If you don’t have a Pull-Up bar, do V-Ups on the ground.
About the wod
Captain Louis Mulkey
Captain Mike Benke
Firefighter Melvin Champaign
Captain Billy Hutchinson
Engineer Brad Baity
Firefighter Earl Drayton
Engineer Mark Kelsey
Engineer Michael French
Firefighter Brandon Thompson
This workout was designed by Coach Heather Black @heatherblackfit after being asked by retired Charleston FD Captain John Cole @ladderonecaptain to commemorate the memory of The 'Charleston 9'.
The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.
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