Fire WOD, November 13, 2019 - CrossFit Westfield

Fire WOD, November 13, 2019

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Fire WOD, November 13, 2019

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WOD

Fire WOD, November 13, 2019

FIRE 11/13/19

Metcon

4 rounds for quality

8 seated Z press with DB
10 dB row
12 banded hip bridges
:30/side plank hold

Metcon (5 Rounds for reps)

5 rounds

:30 on/:30 off
Bike
Ball slams
Sit ups

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jdeast