Fire WOD, October 6, 2021
Wednesday, October 6 – Fire
Intervals
Metcon (5 Rounds for reps)
Every 2:00 for 5 Rounds
8 KB Sumo DL High Pull
200m Run
8 KB Sumo DL High Pull
200m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press
–rest 4 min–
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press or 9 Push Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press
–rest 4 min–
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press or 9 Push Ups
