WOD

“Upgrade”

METCON

AMRAP 20
15/12 Calorie Bike
20 DB Overhead Lunges

Weight: 50/35

MASTERS

AMRAP 20
12/9 Calorie Bike
20 DB Overhead Lunges

Weight: 35/20

MOVE

AMRAP 20
9/6 Calorie Bike
20 DB Front Rack Lunges

Weight: 25/15

WOD GUIDANCE & GOALS
In twenty minutes, bike 15/12 calories (:60-:75) then do 10 db overhead lunges with your right arm, then 10 overhead lunges with your left arm. You must switch hands half way through the lunges. Your legs will be on fire from both the bike and lunges. Target 7 rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
200 Meter Run
20 Lunges

ENDURANCE

10-15 rounds
2 min moderate, 1 min easy