WOD Fire WOD, December 13, 2018 FIRE 12/13/18 Metcon 5 rounds not for time 30 yard backwards sled pull 10/leg weighted step ups 10 banded tricep ext. with 3" negative Metcon (Time) Every 3:00 for 6 rounds 1:00 row fast 8/6 burpees 2 x 30 yard shuttle run Cap is 2:30 All out pace Score is slowest round Share This Post jdeast Related Post
10/leg weighted step ups
10 banded tricep ext. with 3" negative