WOD Fire WOD, August 9, 2019 FIRE 8/9/19 Metcon 12 min emom Min 1 = 10/7 pull ups or ring rows + 10/7 push ups Min 2 = :30 hollow rock or hold Min 3 = 10 db curls + 10 banded tri press down Min 4 = Rest Metcon (AMRAP – Rounds and Reps) 20 min amrap 400m run 30 yard box push 10 hang db snatch or clean and jerks 10 box step ups or jump Share This Post jdeast Related Post
Min 2 = :30 hollow rock or hold
Min 3 = 10 db curls + 10 banded tri press down
Min 4 = Rest