Today’s WOD is taken from The Fire For Life CrossFit competition. Open only to the New York City Firefighters, an event that tests fitness and capacity. The event will take place on January 13, 2013 at 9am at the world Class Reebok CrossFit 5th ave. Box. The mission of the Fire For Life is to promote the sport of CrossFit, raise awareness to end ALS (often referred to as “Lou Gehrig’s Disease”) and bring together the New York City Firefighters for a brutal WOD! WOD “As Strong As The Weakest Link” For Time 30 Calorie Row 30 KB Swings (24/16kg) 30 Burpees 30 Knee to Elbow 30 Plate Lunges (45lbs) Concept: Follow The Leader Rules: The first teammate may go through the wod (each movement) as fast as he wants. The rest of the teammates cannot advance until the previous teammate has accomplished their task ahead of them. Once all four teammates have gone through the entire wod (all five movements) they are done and yell out time. Example: Teammate 1 begins on 3,2,1 go. He will perform 30 calories as quickly as possible. All 3 other members are hanging out. The second teammate cannot advance until the 1st teammate has completed the row. Once complete, the first teammate advances to KB swings and then the second teammate may begin the row. So on and so forth. Their may be moments where a teammate may have to wait for another in front to advance before they can move on. The only person that doesn’t have to do that is teammate number 1. This is where strategy comes into play. Do you want the fastest in your team stacked 1,2,3 and 4? Or do you want to scramble them around so others on the team feel the necessity to go faster and get pushed? You decide. James and Gino, Both will be representing the NYC Firefighters and CrossFit Glendale at The Fire For Life CrossFit competition. 
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