WOD Fire WOD, November 19, 2018 FIRE 11/19/18 We will be closed Thursday for Thanksgiving.Friday we will have 9 and 10am classes only Metcon (5 Rounds for reps) Bike 5 rounds :30 moderate :30 fast standing :30 moderate :30 fast 1:00 rest Mod RPM should be 10 lower than fast Keep hips just off the seat for standing portion Score is total cals per round Metcon (AMRAP – Rounds and Reps) 12 min amrap 15/12 cal row 12 thrusters 9/6 pull ups Thrusters should be light Share This Post jdeast Related Post
:30 moderate
:30 fast standing
:30 moderate
:30 fast
1:00 rest
Mod RPM should be 10 lower than fast
Keep hips just off the seat for standing portion
Score is total cals per round