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WOD

“Catch Fire” (Time)

“Catch Fire”

3 Rounds For Time:

1,000 Meter Row

200 Meter Farmers Carry (2DB)

40 Reverse Lunges

30 min Time Cap

Subs:-50/35 Cal Bike or 800m Run

RX+-50/35#

RX -35/20#

50-59-20/15#

60+-750m Row, 15/10# Goblet Squats

Basics-250m Row, 200m FC 10/8#, 10 Reverse Lunges
DESCRIPTION

* Your score for this “grunt work” style session is the total time it takes to complete the 3 rounds

* This long and sweaty piece will take between 20-30 minutes to complete

FARMERS CARRY

* 2 dumbbells are prescribed for this station, but you can also use kettlebells if you’re short on equipment

* Choose a load that allows you to complete the 200 meters with 1 break when fresh

WALKING LUNGE

* These lunges are just completed with bodyweight, no external loads

* The back knee should make contact with the ground

* Stand to full extension with the lower body between steps