WOD

“Way Down”

METCON

With a Partner
5 Rounds
30 Calorie Bike
50 Toes to Bar
30 Kettlebell Swings
20 Burpees

Weight: 53/35

MASTERS

With a Partner
5 Rounds
20 Calorie Bike
50 Knee Ups
30 Kettlebell Swings
20 Burpees

Weight: 35/26

MOVE

With a Partner
5 Rounds
20 Calorie Bike
40 Leg Lifts
20 Kettlebell Swings
10 Burpees

Weight: 26/18

WOD GUIDANCE & GOALS
With a partner or your Valentine, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The toes to bar will take :60-:90, the kettlebell swings (consecutive sets) will take :45-:60, and the burpees around :60. Keep rounds consistent and target a sub 30 minute finish.

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HOME WOD

5 Rounds
400 Meter Run
25 Sit Ups
20 Glute Bridge
10 Burpees

ENDURANCE

AMRAP 20
800 Meter Run
40 Double Unders