Fire WOD, July 3, 2018
FIRE 7/3/18
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Calories)
4 rounds 1:30 on :30 off
Row fast and amrap of 10 ball lifts + 10 jumping split lunges
Score is total cals and completed rounds
Score is total cals and completed rounds
Metcon (AMRAP – Rounds and Reps)
total rounds and reps from 10 ball lifts and jumping split lunges
400m run fast
Rest 2 min then 1 mile run
Compare time to 5/1