Fire WOD, October 30, 2018
FIRE 10/30/18
Metcon (4 Rounds for reps)
Every 4 min x 4
400m run fast
Metcon (AMRAP – Reps)
6 min amrap ladder
Ball slam
Tuck crunch with ball
Tuck crunch with ball
Reps start at 1/1 and go up 1 rep each round
1/1, 2/2, 3/3 …….
2 min rest
Metcon (AMRAP – Reps)
6 min amrap ladder
Row for cals
Burpees
Burpees
