WOD

“Sweet Child O’Mine”

METCON

with a partner
0:00-10:00
60 Burpees
30 Overhead Squats
30 Chest to Bars
10:00-25:00
4 Hang Power Cleans
8 Toes to Bar
12 Wall Balls
25:00-30:00
8 Strict Press
8 Strict Pull Ups
16 Sit Ups

Weight:95/65, 20/14

MASTERS

with a partner
0:00-10:00
60 Burpees
30 Overhead Squats
30 Pull Ups
10:00-25:00
4 Hang Power Cleans
8 Knee Ups
12 Wall Balls
25:00-30:00
8 Strict Press
8 Banded Strict Pull Ups
16 Sit Ups

Weight: 75/55, 14/10

MOVE

with a partner
0:00-10:00
60 Burpees
30 Front Squats
30 Ring Rows
10:00-25:00
4 Hang Power Cleans
8 Leg Lifts
12 Wall Balls
25:00-30:00
8 Strict Press
8 Ring Rows
16 Sit Ups

Weight: 75/55, 10/6

WOD GUIDANCE & GOALS
Oh man this is a good one! For the first 10 minute interval, you and your partner break up the reps however you’d like. You must finish the burpees before moving to the overhead squats, and squats before the chest to bars. If you finish, rest until the 10 minute mark. At 10 minutes, you and your partner will alternate rounds of the triplet. Get as many rounds as you can in the 15 minute period. The last five minutes, one partner will run 200 meters as the other does the work above. When the person running comes in, they’ll pick up where partner 1 left off. partner 1 will then go for a run. Have fun!

Courtesy of WFSC

Post Time, Rounds + Runs to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.