WOD

“Catch”

METCON

4 Rounds
30 Double Unders
15 Pull Ups
Rest 5 Minutes
3 Rounds
15 Front Squats
15/12 Calorie Bike

Weight: 135/95

MASTERS

4 Rounds
10 Attempts
8 Pull Ups
Rest 5 Minutes
3 Rounds
15 Front Squats
12/9 Calorie Bike

Weight: 115/75

MOVE

4 Rounds
50 Single Unders
15 Ring Rows
Rest 5 Minutes
3 Rounds
15 Front Squats
9/6 Calorie Bike

Weight: 95/65

WOD GUIDANCE & GOALS
For the first couplet, try to do the double unders unbroken every round (:30) and do the pull ups unbroken, 10/5 or 6/5/4 reps. Target 5 minutes. For the second couplet, choose a weight for the front squats that you can do unbroken for 15 reps, and right around rep 10 you want to put the bar down. Then bike your heart out, completing the calories in about :60-:90. Target sub 10 minutes. For both workouts there will be a 10 minute cap.

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HOME WOD

4 Rounds
30 Jumping Jacks
15 Push Ups
Rest 5 Minutes
3 Rounds
15 Squats
200 Meter Run

ENDURANCE

8 rounds
100m sprint, 200m jog, 100m sprint, rest 2 min