WOD

“Admit It”

METCON

With a Partner
60-50-40-30-20 Calorie Row
30-25-20-15-10 Push Up
120-100-80-60-40 Double Under
30-25-20-15-10 Thrusters
6-5-4-3-2 Rope Climb
*every 5 minutes run 200 meters

Weight: 115/75

MASTERS

With a Partner
60-50-40-30-20 Calorie Row
30-25-20-15-10 Push Up
40-35-30-25-20 Attempts
30-25-20-15-10 Thrusters
6-5-4-3-2 Rope Climb
*every 5 minutes run 200 meters

Weight: 95/65

MOVE

With a Partner
50-40-30-20-10 Calorie Row
30-25-20-15-10 Push Up
160-140-120-100-80 Single Under
30-25-20-15-10 Thrusters
12-10-8-6-4 Rope Climb
*every 5 minutes run 200 meters

Weight: 75/55

WOD GUIDANCE & GOALS
Partner WOD!! Grab a buddy or we’ll find one for you, and split up reps however you’d like. Couple hints for you… Switch on the minute for the rower, every 5 push ups, every time someone breaks on the double unders, every 10ish or so on the thrusters, and every other on the rope climbs. As soon as one person starts to slow down, hand off your work to your partner!! The killer… every 5 minutes, YOU BOTH RUN!! Target 35 minutes.

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