WOD

“The Slow Down”

METCON

4 Rounds
30/22 Calorie Bike
25′ Overhead DB Lunge
10 Burpees
25′ Overhead DB Lunge

Weight: 50/35

MASTERS

4 Rounds
24/18 Calorie Bike
25′ Overhead DB Lunge
10 Burpees
25′ Overhead DB Lunge

Weight: 35/20

MOVE

4 Rounds
30/22 Calorie Bike
25′ Overhead DB Lunge
10 Burpees
25′ Overhead DB Lunge

Weight: 18/14

WOD GUIDANCE & GOALS
All the legs today! Complete the bike calories in 2-3 minutes, scale calories to meet the stimulus. With your right arm, hold one dumbbell overhead and lunge 25 feet. You’ll then put the dumbbell down, and do 10 quick burpees. On the 25 foot return, use your left hand to do the overhead lunges. Keep them unbroken. Target 16 minutes.

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HOME WOD

4 Rounds
10 Burpees
25′ Lunge
10 Burpees
25′ Lunge

ENDURANCE

Rest