Fire WOD, June 29, 2018
FIRE 6/29/18
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Metcon
3 rounds after workout
20 banded hip bridges
15 ghd sit ups
10 tricep pull downs with red or white bands
15 ghd sit ups
10 tricep pull downs with red or white bands
For quality, no score
Box jumps are step ups can be performed