WOD

“Because I Have To”

METCON

6 Rounds
21/18 Calorie Row
15 Burpees
9 Thrusters

Weight: 135/95

MASTERS

6 Rounds
18/15 Calorie Row
15 Burpees
9 Thrusters

Weight: 115/75

MOVE

4 Rounds
15/12 Calorie Row
12 Burpees
9 Thrusters

Weight: 75/55

WOD GUIDANCE & GOALS
Get ready to go LONG! Find a steady pace from the beginning that you can stick with and will minimize your rest. The row will take :90, scale to meet this time domain. The burpees pace to complete them in :60-:75, and then choose a weight for the thruster that you may have to break into 5/4 reps. Each round will take about 4 minute or less. Scale reps and/or weight to meet the stimulus. Target 24 minutes.

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HOME WOD

6 Rounds
300 Meter Run
15 Burpees
9 Squats
6 Push Ups

ENDURANCE

10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.