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WOD

“A-O-K”

METCON

EMOM 24
1 – 10 Back Squats
2 – 20 Sit Ups
3 – 5 Jerks
4 – Rest

Weight: 165/115

MASTERS

EMOM 24
1 – 10 Back Squats
2 – 20 Sit Ups
3 – 5 Jerks
4 – Rest

Weight: 135/95

MOVE

EMOM 24
1 – 10 Back Squats
2 – 20 Sit Ups
3 – 5 Jerks
4 – Rest

Weight: 115/75

WOD GUIDANCE & GOALS
Every minute, complete the designated amount of work as fast as you can and with the best form/mechanics as possible. Choose a weight for the back squats and jerks that you can do unbroken. The back squats are from the floor, make sure you can get the bar safely to your back. Take a look at minute four…rest!

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