WOD Fire WOD, March 28, 2019 FIRE 3/28/19 Metcon Run at 0:00 run 800m or 4:00 at 5:00 run 600m or 3:00 at 9:00 run 400m or 2:00 at 12:00 run 250m or 1:00 Sub row if bad weather 800m Run (Time) Max Effort 800m Run 600m run (Time) 400m Run (Time) Max Effort 400m Run Metcon (AMRAP – Reps) 3 rounds 1:00 row + 15 sit ups 1:00 bike + 10/7 pull ups or ring rows 1:00 row + 15 sit ups 1:00 bike + 10 kb sumo hih pulls Share This Post jdeast Related Post
at 5:00 run 600m or 3:00
at 9:00 run 400m or 2:00
at 12:00 run 250m or 1:00
Sub row if bad weather