Fire WOD, March 14, 2019
FIRE 3/14/19
Metcon (4 Rounds for reps)
Every 4 mins for 4 rounds
400m run fast
400m Run (Time)
Max Effort 400m Run
Metcon (3 Rounds for reps)
Rotate every 1:30 x 3 rounds
Station 1 = 1 min bike
Station 2 = 10 thrusters + 10 pull ups or ring rows
Station 3 = 1:00 row
Station 4 = 10 ball slams + 10 dips/push ups
Station 2 = 10 thrusters + 10 pull ups or ring rows
Station 3 = 1:00 row
Station 4 = 10 ball slams + 10 dips/push ups
Score is cals on bike/row
