WOD

Fire WOD, January 22, 2019

2019-01-20 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-22 01:58:33.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 1
[h] => 13
[i] => 58
[s] => 33
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 1
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

FIRE

Metcon (Calories)
Rowing

2 x 1:00 row nasal + 1:00 fast
2:00 rest
Then Tabata row sprints
2:00 rest
The 2 x 1:00 nasal + 1:00 fast

Record cals during tabata

Metcon (AMRAP – Reps)
6 min amrap

12/9 cal bike
9 v-ups
6 pull ups

2:00 rest

Metcon (AMRAP – Reps)
6 min amrap

12 slam balls
12/9 push ups
12 sit ups

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