Fire WOD, April 22, 2021
FIRE 4/22/21
Metcon
Every 2:00 x 5 rounds
20/15 cal row
Metcon (Time)
Murph Prep – 25 min alt. emom
Min 1 – 200m Run
Min 2 – Pullups*
Min 3 – Pushups
Min 4 – Squats
Min 5 – Rest
Min 2 – Pullups*
Min 3 – Pushups
Min 4 – Squats
Min 5 – Rest
Score total reps…don’t coun’t runs. Make your weakness a priority and put more focus on that movement.
*Pull Up sub progression: Negatives, Jumping Pull Ups, Assisted pull ups, Ring rows
