WOD

“Like Your Brand”

METCON

3 Rounds
25 Calorie Row
25 Jerks

Weight: 135/95

MASTERS

3 Rounds
20 Calorie Row
20 Jerks

Weight: 115/75

MOVE

3 Rounds
15 Calorie Row
15 Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
Simple yet deadly! The 25 calorie row will take between 2-3 minutes to complete. The jerks, choose a weight that you can lift for 10 reps before having to break. Try for sets of 15/10 or 10/10/5. The sets of 25 jerks should NOT be unbroken. Target 10 minutes.

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HOME WOD

3 Rounds
600 Meter Run
25 Push Ups

ENDURANCE

4 Rounds
200m moderate
100m sprint
400m jog