WOD Fire WOD, August 20, 2018 FIRE 8/20/18 Metcon 4 rounds for quality 8/6 strict pull ups 10 seated Z press 12 GHD sit ups 20 yard lateral walk with band **Use band if necessary on pull ups and they don’t have to be unbroken or do ring rows. Z press can be DB or bar** Metcon (Time) For time 1 mile run 50 wall balls 40 box jumps or step ups 30 burpees 20 alternating hang DB snatch **Box should be low and easy** Share This Post jdeast Related Post
10 seated Z press
12 GHD sit ups
20 yard lateral walk with band
**Use band if necessary on pull ups and they don’t have to be unbroken or do ring rows. Z press can be DB or bar**