Fire WOD, July 22, 2021
FIRE 7/22/21
Metcon
Accessory:
3 Rounds for Quality
3 Rounds for Quality
Metcon (AMRAP – Rounds and Reps)
30 min amrap with a partner
15 Medball Cleans
15/12 Pushups
15 Russian KB Swing
15 V-ups
15/12 Pushups
15 Russian KB Swing
15 V-ups
*Partner 1 – works on amrap
*Partner 2 – run 400m
*When p2 returns from run, they continue amrap where p1 left off and p1 runs
*Score total rounds
10 Single Arm DB Row (right)
20 DB Lunges
10 Single Arm DB Row (left)
*DB Row should be heavier weight than press