Fire WOD, July 19, 2018
FIRE 7/19/18
Saturday 7/21 all regular scheduled classes will be cancelled for our Rumble in the Jungle competition!
Metcon (AMRAP – Reps)
16 min emom
Metcon (Time)
4 Rounds
6 Bench press
15 banded hip bridges
10 db row, each arm
15 GHD sit ups
15 banded hip bridges
10 db row, each arm
15 GHD sit ups
Bench press = start at 60% and try to add weight each round.
DB row is with 1 hand and knee on bench. Controlled pull
Min 2 = :45 Max sit ups
Min 3 = :45 max cal bike
Min 4 = Rest
Score is total reps/cals