WOD

Fire WOD, January 14, 2019

2019-01-13 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-14 06:47:09.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 18
[i] => 47
[s] => 9
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

FIRE

Metcon (AMRAP – Reps)
5 rounds

:30 bike standing
:30 bike fast
:30 Max DU or singles
1:00 rest
Metcon (5 Rounds for reps)
Every 3 min for 5 rounds

1:00 row or bike
30 yard sled push / mod weight
Max DB hang cleans until 2:20

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