WOD

“At All Costs”

METCON

10 Rounds
10 Wall Balls
1 Squat Snatch
Rest 3 Minutes
3 Rounds
15 Kettlebell Swings
15 Thrusters
Weight: 20/14, 135/95, 53/35, 75/55

MASTERS

10 Rounds
10 Wall Balls
1 Squat Snatch
Rest 3 Minutes
3 Rounds
15 Kettlebell Swings
15 Thrusters
Weight: 14/10, 115/75, 35/26, 65/45

MOVE

10 Rounds
10 Wall Balls
1 Hang Squat Snatch
Rest 3 Minutes
3 Rounds
15 Kettlebell Swings
15 Thrusters

Weight: 10/6, 75/55, 26/18, 55/35

WOD GUIDANCE & GOALS
TWO couplets! For the first workout, you’ll have a 10 minute cap. Complete the wall balls unbroken every round in around :20 and then set up and execute the one squat snatch in around :10. The weight for the snatch should feel moderately heavy, but if asked to perform three consecutive reps you could. Target 7 minutes or less. For the second couplet, the swings and thrusters should both feel light and you can do all three rounds unbroken. Each movement will take around one minute to complete. Target 6 minutes.

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HOME WOD

10 Rounds
10 Squats
10 Burpees

ENDURANCE

5 mile run