WOD 09/03/2022
Steamboat Strength and Conditioning – SSCMetcon
Because this is a HERO workout in memory of someone lost very close to our community, we will be opening up class to as many that want to attend in support of our SSC Member and Friend Dallas, and his Fire Family.
Join the waitlist so we know that you’re coming and show up either way 
Warm-up
Warm-up (No Measure)
We need to warm up quickly today and get into it
1RD
100m Jog
10 Narrow Stance Bootstrappers
10 Plank to Down Dog
10 Samson Lunge
1RD
100m Moderate Run
8 KB Deadlift
:25ea S. Arm OH KB Hold
8 Walking Lunges
1RD
100m Fast Run
5 Pop off the Hip KB Swings
5 Russian KB Swings
5 KB Swings
8 Alt. Step Ups
take 5:00 to get weight/go to bathroom/set up
Metcon
“The Hagen” (Time)
HERO WORKOUT
With a partner, for time;
1 Mile Team Ruck (each partner will carry a single dumbbell (35/25) placed in the back rack or cradled in the arms in front. Run/ruck with each other, rest when one needs a break, and start again TOGETHER- this is a TEAM RUCK)
then;
5RDS
100m Farmers Carry (53/35)
40 Kettlebell Swings (53/35)
*P1 carries for 50m, P2 carries for 50m. P1 does 20 KB Swings, P2 does 20 KB Swings
then;
12:00 MAX REPS Weighted Box Step Overs (35s/25s)
*split reps as frequently as desired
Estimated time goal; 42:00
Collin Hagan was a wildland firefighter, part of the Craig Colorado Hotshots; a Type I Interagency Hotshot crew. Born July 10, 1995, in the Upper Peninsula of Michigan, he took his love for the outdoors and made a career of service out of it.
Before his time with Craig IHC, he spent several years in Oregon and Montana, battling fires across the west. Wildland firefighting is grueling, dangerous work, but Hagan loved the job, the incredible camaraderie and the sense of accomplishment that accompanied the end of each shift.
On August 10th, 2022, Collin lost his life succumbing to injuries sustained on the Big Swamp fire in Central Oregon.
The fire community is small, and devastated by his loss. He loved his family, his friends and his crew deeply; and they loved him in return. His quiet perseverance, strength, and humor on the hard days will be missed by all who knew him.
The Wildlife Fire Foundation supports families of fallen firefighters. DONATE here if you can; https://wff.givecloud.co/products/DONATE-QUICK/donatetoday