Fire WOD, March 22, 2021
FIRE 3/22/21
Metcon (Calories)
Row – 3 rounds for cals
Metcon (AMRAP – Rounds and Reps)
15 min amrap
300m run or 15 Cal Bike
20 Wall ball
10 Hang Knee Raise or Toes to Post
20 Wall ball
10 Hang Knee Raise or Toes to Post
This is a good workout to practice your pacing and movement efficiency. Goal would be to stay unbroken as long as possible. Scale weight down if necessary, if you can hang on bar do your best version of T2B w/ no swings b/t reps
1:00 row fast
:30 row easy
1:00 row faster
:30 row easy
:30 row sprint
1:00 rest