Fire WOD, July 20, 2021
FIRE 7/20/21
Metcon (AMRAP – Reps)
Gymnastics Conditioning
Metcon (10 Rounds for reps)
On the 3:00 x 10 Rounds:
Odd – 500/450 Meter Row
Even – 400 Meter Run
Even – 400 Meter Run
Goal is to keep your times consistent so pace accordingly. Time Goal is 1:45, cap is 2:10 each round. If you hit time cap or need less volume, take a few rounds off or cut to 6 total rounds.
Strict Press @50% of 1RM
*On the Minute – 5 Toes to Bar (Sub Hanging Leg Raise or sit ups)
–Rest 2:00–
AMRAP 3:
Max Wall Climbs (Sub single arm split jerk, alternate every 5 reps)
*On the Minute – 5 Toes to Bar (sub hanging leg raise or sit ups)
*Start each AMRAP with T2B