“The Fire Chief”
- Every 3 minutes (for 6 Rounds) in 18 minutes
- 6 Burpees
- 18 Alternating 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
Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.
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
The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.