Fire WOD, April 28, 2021
FIRE 4/28/21
800m Run (Time)
Max Effort 800m Run
Rest 3:00
400m Run (Time)
Max Effort 400m Run
3x 400m (:05-:10 faster than 800m pace)
Rest 2:00 b/t
Rest 2:00 b/t
Record slowest time (put splits in notes)
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row buy-in
30 DU or singles
5 Ball slams (35/25#)
–rest 5:00–
30 DU or singles
5 Ball slams (35/25#)
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row buy-in
30 DU or 45 singles
10 hang db snatch
–rest 5:00–
30 DU or 45 singles
10 hang db snatch
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row buy-in
30 DU or 45 singles
15 kbs
30 DU or 45 singles
15 kbs
