WOD

Fire WOD, July 28, 2018

FIRE 7/28/18

Metcon
Metcon (3 Rounds for reps)
Conditioning: 3 rounds of
400m Run, rest until 3:00
200m Run, rest until 5:00,
100m run, rest until 6:00

All hard efforts. Record your 400m times.

Accessory
Metcon
2-3 Rounds of
30yd lateral band walk
30 mountain climbers w/ feet on sliders
30 hollow rock or tuck crunch

Metcon
Metcon (Calories)
Every 3:00 for 4 rounds:
:45 bike fast
30 yard sled push (mod+)
15 wall ball shots

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