WOD Fire WOD, October 22, 2019 FIRE 10/22/19 Metcon 4 rounds for quality 30 yard plate push 10 jumping pull ups with 3 sec negative 10 dips 20 banded hip bridges 20 banded knees out Metcon (AMRAP – Rounds and Reps) 18 min amrap 200m run 15 thrusters 10 push ups 5 pull ups Share This Post jdeast Related Post
10 jumping pull ups with 3 sec negative
10 dips
20 banded hip bridges
20 banded knees out