Today we completed the Work Capacity Test. For wildland firefighting one of the annual requirements is to complete this to earn your "Red Card". This is a national standard and it allows you to fill a position on an engine, crew, or as a single resource fighting wildland fires anywhere in the US. The test is walking with a 45 lb pack on for 3 miles in under 46 minutes. The Bear Jaw Fire and Fuels Module completed it with us as well.
Today we had the Coconino Community College Firefighter I & II class come to HFD to learn how to perform extrication. Before we started the teaching part, we had to have a WOD. We broke the class up into 3 groups of 6 and made it a team WOD. Each member of the team had to complete the task before the group could advance to the next task. We did this so they could learn the importance of working as a team, good communication, and performing the task in a timely manner because the team depended on it.
These are the cars after the extrication class for the Fire I & II students. They did a good job and no one got injured in the process.
Bench Press
5 x 5
" Nate "
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 2p/1.5p
AMRAP 3 minutes (for 5 rounds) of:
3 Power Cleans @ 155#
6 pushups
9 knee to elbow
After 3 minutes, rest 1 minute
