WOD

“Free Bird”

METCON

2 Rounds
1 Mile Bike
45 Sit Ups
35 Wall Balls
15 Ring Dips
10 Deadlifts

Weight: 20/14, 315/205

MASTERS

2 Rounds
3/4 Mile Bike
45 Sit Ups
35 Wall Balls
15 Jumping Ring Dips
10 Deadlifts

Weight: 14/10, 225/155

MOVE

2 Rounds
Half Mile Bike
35 Sit Ups
25 Wall Balls
15 Bench Dips
10 Deadlifts

Weight: 10/6, 135/95

WOD GUIDANCE & GOALS
Saturday Sweatfest! The bike will take around 3-4 minutes. Your legs and lungs will recover during the sit ups, so really push your pace on the bike. Try to do wall balls in 1-2 sets (20/15), again your legs will get to rest on the next movement. Ring dips (scaled or not) can be attacked in either big sets or chipping away with smaller sets and short breaks. Both strategies are effective. For the deadlift, choose a weight you can do for 2-3 reps then have to take a break. Target 18 minutes.

Post Time to Comments. Compare Scores HERE.