Fire WOD, January 3, 2019 - CrossFit Westfield

Fire WOD, January 3, 2019

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Fire WOD, January 3, 2019

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WOD

Fire WOD, January 3, 2019

FIRE 1/3/19

Metcon

4 rounds

10/8 pull ups
10 half kneeling rack and press
20 banded db hip bridges
20 banded dead bugs

For quality

Metcon (AMRAP – Rounds and Reps)

15 min amrap

18/15 cal row
15 wall balls
12 hang db snatch
9 burpees over rower

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jdeast