WOD Fire WOD, November 20, 2019 FIRE Metcon 12 min emom Min 1 -:30 battle ropes Min 2 – :30 hollow rock/hold Min 3 – :45 wall sit (hold weight if possible) Metcon (5 Rounds for reps) 5 rounds of :40 work, :20 rest Rotating between : Cals on bike Burpee step ups Ring rows Share This Post jdeast Related Post
Min 2 – :30 hollow rock/hold
Min 3 – :45 wall sit (hold weight if possible)