WOD Fire WOD, September 13, 2019 FIRE 9/13/19 Metcon (4 Rounds for reps) 4 rounds :20 plate jumps :10 rest :20 strict press (plate or db) :10 rest :20 pop squats (on/off plate) :10 rest :20 plate bend over rows 25/15# plate Metcon (Time) Every 3:00 x 5 rounds 15/12 cal bike 12 wall balls 9 k2e or hanging knee raises Share This Post jdeast Related Post
:10 rest
:20 strict press (plate or db)
:10 rest
:20 pop squats (on/off plate)
:10 rest
:20 plate bend over rows
25/15# plate