WOD

“The Whole Experience”

METCON

4 x AMRAP 4
500/400 Meter Row
15 Burpees
Max Double Unders
Rest 1 Minute

MASTERS

4 x AMRAP 4
400/350 Meter Row
15 Burpees
Max Attempts
Rest 1 Minute

MOVE

4 x AMRAP 4
375/300 Meter Row
10 Burpees
Max Single Unders
Rest 1 Minute

WOD GUIDANCE & GOALS
Get ready to jump! Row at a moderate pace, completing the meters in around 2:00. Move at a steady pace on the burpees (:60-:90) then take a big breath before starting the double unders. You’ll have around :60-:90 to complete as many dubs as possible. Target 90-100 reps per round. Record total reps.

Post Total Reps to Comments.

HOME WOD

4 x AMRAP 4
400 Meter Run
15 Burpees
Rest 1 Minute

ENDURANCE

6x400m, walk 100m between sets