Hawt Fire, 9-24-2020
- 10 burpees
- 10 heavy wall balls (25/20)
- 3 rope pulls + 10 lunges
- 100m run
Buy-in: 60 box step-ups
4 rounds of
100m barbell carry (95/65)
12 shrugs (kettlebells or dumbbells)
12 floor wipers
3 rope pulls or 1 rope climb
Cash-out: 60 jumping jacks
Notes: You can go heavier on the shrug weight. This is great WOD with a vest. For an additional challenge, try double-unders instead of jacks at the end.
3 x 50 secs per round / 90″ rest
5 burpees + max reps heavy bag over bar
Notes: Start a timer, each round lasts 50 seconds. Do the 5 burpees and then max reps of heavy bag over the bar. Bar should be adjusted for your height.
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