WOD Fire WOD, July 13, 2021 FIRE 7/13/21 Metcon 12 Min Alt EMOM (3 Rounds): Minute 1: 5-10 Strict Hanging Leg Raise or Leg lowers Minute 2: 8-10 DB Arnold press Minute 3: 8-10 DB Tricep Extension Minute 4: 50ft. Double DB OH Walk (sub Med ball OH carry) Metcon (3 Rounds for reps) On the 7:00 x 3 Rounds: 200m run, 9 Deadlifts (135/95#) + 9 Burpees 200m run, 7 Power Cleans + 7 Burpees 200m run, 5 Clean & Jerks + 5 Burpees Time cap is 6:00 each round Share This Post jdeast Related Post
Minute 2: 8-10 DB Arnold press
Minute 3: 8-10 DB Tricep Extension
Minute 4: 50ft. Double DB OH Walk (sub Med ball OH carry)