WOD

Fire WOD, November 3, 2018

FIRE 11/3/18

Metcon (Calories)
Bike

3 rounds
1:00 moderate
:30 standing fast
:30 easy
:30 fast
Rest 1:00

Try to keep your best RPM possible while standing

Metcon (AMRAP – Rounds and Reps)
12 min amrap with a partner

5 pull ups
7 burpees
30 yard heavy sled push

Alternating rounds with partner

jdeast

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