WOD

Fire WOD, June 7, 2021

FIRE 6/7/21

1000m Row (Time)
Max Effort 1000m Row

1K Row Moderate (Goal is to keep steady pace & s/r, 70% effort)
Rest 2:00,
then:
4 Rounds of
:20 mod
:40 fast
:30 easy
Metcon (Time)
For time

21-15-9
Hang Power Cleans
Pull Ups or Ring rows
–directly into–
15-12-9
Front/Goblet Squats
Lateral Burpees over weight

*This is a sprint effort, goal is to move as quick as possible w/ good form. Weight s/b light enough that barbell could be done unbroken

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