WOD

“Amoeba”

METCON

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

Weight: 225/155

MASTERS

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

Weight: 185/125

MOVE

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

Weight: 135/95

WOD GUIDANCE & GOALS
Nothing like going HEAVY on a Friday to set up your weekend for success! Coaches will help you build to a weight that is heavy for a single power clean and front squat. Both movements should require a 8.5-9/10 effort! The first 100 meters of the run, shake out your legs and then hit the gas to a moderate pace for the remaining 200 meters. Target 6+ rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
30 sit ups
20 push ups
100 meter sprint
rest 1 min

ENDURANCE

5 rounds
0-:18 100yd
:18-:48 100yd
:48-1:18 rest
1:18-2:18 3 x 20yd shuttle
2:18-3:48 rest