Fire WOD, October 16, 2018
FIRE 10/16/18
Metcon
Run
800m Run (Time)
Max Effort 800m Run
600m run (Time)
400m Run (Time)
Max Effort 400m Run
200m run (Time)
Metcon (2 Rounds for reps)
Every 3 min for 5 rounds
12/9/6 cal bike
12 ball slams
15 sit ups
12 ball slams
15 sit ups
Keep a fast pace
Cap is 2:15/round
Record fastest and slowest rounds
At 5:00 – 600m run
At 9:00 – 400m run
At 12:00 – 200m run
Try to increase pace