WOD Fire WOD, August 9, 2018 FIRE 8/9/18 Metcon (Calories) Bike 3 x : :45 fast :45 walk/jog :30 walk/rest Rest 1:00 3 x : :20 sprint :30 walk/jog Score is total cals RPM’s should increase as time decreases Metcon (AMRAP – Reps) Every 3 mins for 5 rounds 400m run (2:00 cap) Plus max pull ups (strict/kipping/assisted until 2:30) Score is total pull ups **Sub 400m row** Share This Post jdeast Related Post
:45 fast
:45 walk/jog
:30 walk/rest
Rest 1:00
3 x :
:20 sprint
:30 walk/jog
Score is total cals
RPM’s should increase as time decreases