WOD

“Make Peace”

METCON

2 Rounds
40-30-20-10 Squat
20-15-10-5 Push Up
400-300-200-100 Run
Rest 5 Minutes Between Rounds

MASTERS

2 Rounds
40-30-20-10 Squat
20-15-10-5 Bench Push Up
400-300-200-100 Run
Rest 5 Minutes Between Rounds

MOVE

2 Rounds
30-20-10 Squat
15-10-5 Bench Push Up
300-200-100 Run
Rest 5 Minutes Between Rounds

WOD GUIDANCE & GOALS
Rise-N-Grind!! At the end of every round you get to REST 5 MINUTES. So what does that mean? You’re moving FAST every interval. Try to do a squat every :01-:02, break push ups into sets of 5-10 to shorten rest periods, and then run as fast as possible! Target 3:00, 2:30, 2:00 and :90.

Post Intervals to Comments.