WOD

“Goes With Everything”

METCON

800-600-400-200 Meter Run
40-30-20-10 Burpees
80-60-40-20 Sit Ups

MASTERS

800-600-400-200 Meter Run
40-30-20-10 Burpees
80-60-40-20 Sit Ups

MOVE

600-400-200-100 Meter Run
20-15-10-5 Burpees
40-30-20-10 Sit Ups

WOD GUIDANCE & GOALS
This is gonna get GROSS! The run intervals and burpees should be at a moderate (5k) pace. Try to keep the sit ups one continuous set. The first round keep under 12 minutes, round two under 9 minutes, round three under 6 minutes, and the final round under 3 minutes. Target sub 30 minutes.

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