WOD Fire WOD, December 20, 2018 FIRE 12/20/18 Metcon (Calories) 16 min emom Rotating each minute Min 1 = :45 Ski Erg Min 2 = :30 bench press with 3 second negative Min 3 = 15 banded hip bridges with db Min 4 = 30 yard OH carry Score is total cals on ski erk Metcon (AMRAP – Rounds and Reps) 20 min amrap with a partner 8 single arm DB clean & jerk(4 unbroken each side) 10 squat jumps (can hold light medball to add intensity) 12/8 cal bike Alternating rounds Share This Post jdeast Related Post
Min 1 = :45 Ski Erg
Min 2 = :30 bench press with 3 second negative
Min 3 = 15 banded hip bridges with db
Min 4 = 30 yard OH carry
Score is total cals on ski erk