Fire WOD, July 16, 2021
FIRE 7/16/21
Metcon
Core Circuit:
4 Rounds of
4 Rounds of
Metcon (AMRAP – Rounds and Reps)
15 min amrap
30 D/U / can sub plate or line jumps
15/12 Cal Row
–10 Wallballs (20/14)
30 D/U
15/12 Cal Row
–20 Wallballs (20/14)
30 D/U
15/12 Cal Row
–30 Wallballs (20/14)
15/12 Cal Row
–10 Wallballs (20/14)
30 D/U
15/12 Cal Row
–20 Wallballs (20/14)
30 D/U
15/12 Cal Row
–30 Wallballs (20/14)
*continue adding 10 wallballs each round
:30 Side Plank L*
:30 Suitcase Crunch
:30 Mountain Climbers
1:00 Rest
*Focus on squeezing the elbow that is on the ground down to your side, like a side crunch to add more tension