WOD

Fire WOD, January 16, 2020

FIRE 1/16/20

Metcon (Calories)
Row for 10:00

Every 2:00 sprint for :20
Start with sprint
Score is calories rowed
Metcon (AMRAP – Reps)
20 Min alternating emom

Min 1 – 12 Ball Slams
Min 2 – 12 Burpee Step-ups
Min 3 – 12 Medball Cleans
Min 4 – 12 Pushups
Min 5 – 12 Shuttle Sprints (10 yards down = 1, back = 2)

jdeast

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