Firegate WOD

FireGate – WOD

FireGate WOD
Run 1 mile
200 meter sandbag sprint (40 lbs)
50 meter overhead walking plate lunge 25 lbs
50 burpees
100 situps
150 pushups
200 meter sandbag sprint (40 lbs)
Run 1 mile

*Beginners cut in half. Advanced add in weight vest on all except run.

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