Congrats to James M on his graduation from the San Francisco Academy on Friday morning! It's awesome to see all of his hard work paying off, and we were on the scene screaming our heads off when his name was called.  Awesome job, James, we can't think of many (any?) people that are more prepared than you are to do the important work of the SFFD.     

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James on the right with the Fire Chief posing for photos

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James and Coach Jon in uniform!  Not pictured: Sarah and Rob who were dashing back to the gym to coach the noon class LOL.

WOD For 09-09-17:

In Teams of THREE ATHLETES, Against a 23-Minute Clock... 

A) BUY-IN:

2000m Row OR 150 Calorie Assault Bike (split anyhow, share the same rower) 

while completing 

100 Handstand Push-ups

 

-then-

 

B) In the Remaining Time, AMRAP of:

21 Thrusters @ 115/80 lbs

21 Ground-to-Overhead

21 Lateral Bar Burpees

 

To complete the "buy-in" one athlete rows while the other two athletes perform HSPUs (with only one working at a time), and athletes may switch whenever they like.

The AMRAP movements cannot start until both the row and HSPUs are completed.  Reps for all of the AMRAP movements may be split anyhow (with only one athlete working at a time), and do not have to be shared equally.