WOD

Fire WOD, September 17, 2018

FIRE 9/17/18

Metcon (Calories)
5 rounds

:40 Bike fast
:30 handstand or plank hold
Walk/recover until 2:00
Score is total cals
Metcon (Time)
4 rounds for time

400m run
14 one arm DB clean and jerk (7 per side)
14 overhead walking lunges (7 per side)

jdeast

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