Fire WOD, April 15, 2021
FIRE 4/15/21
Assisted Strict Pull ups / HRPU (AMRAP – Reps)
12 Min Alt EMOM
Odd – Assisted Strict Pullups
Even – Hand Release Pushups (Scale to knees if necessary)
Odd – Assisted Strict Pullups
Even – Hand Release Pushups (Scale to knees if necessary)
**pick a number and stick with it
Murph Prep (Time)
50 Air Squats
100m Run
40 Air Squats
200m Run
30 Air Squats
400m Run
20 Air Squats
800m Run
10 Air Squats
1 Mile Run
100m Run
40 Air Squats
200m Run
30 Air Squats
400m Run
20 Air Squats
800m Run
10 Air Squats
1 Mile Run
