Fire WOD, May 21, 2019
FIRE 5/21/19
Metcon
10:00 run
First 5:00 run :30 slower than PR pace then try to run second 5:00 at mile PR pace or faster
Metcon (Time)
For time
3 rounds of:
10 db hang cleans
10 push ups
10 db hang cleans
10 push ups
Then
2 rounds of:
10/15 cal row
15/12 burpees over rower
Then
1 x 40/30 cal bike
