Fire WOD, April 21, 2018
FIRE 4.21.18
Metcon
Metcon
EMOM for 12:00
Min 1 – 5 burpees + 2 shuttle sprints
MIn 2 – 7 ball slams/lifts + 2 shuttle sprints
Min 3 – 3 shuttle sprints
Min 4 – Rest
Min 1 – 5 burpees + 2 shuttle sprints
MIn 2 – 7 ball slams/lifts + 2 shuttle sprints
Min 3 – 3 shuttle sprints
Min 4 – Rest
Metcon
Metcon (AMRAP – Reps)
5 rounds of :30 work, :30 rest rotating stations:
Bike (cals)
Mountain climbers (on slides)
over unders
Bike (cals)
Mountain climbers (on slides)
over unders
