WOD

“Lifeline”

METCON

1-2-3-4-5-6-7-8-9-10 DB Snatch
15/12 Calorie Bike

Weight: 50/35

MASTERS

1-2-3-4-5-6-7-8-9-10 DB Snatch
12/9 Calorie Bike

Weight: 35/20

MOVE

1-2-3-4-5-6-7-8-9-10 DB Snatch
9/6 Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
You’ll start by doing one snatch on either arm, followed by the calorie bike. The next round, you’ll perform 2 snatches on one arm, then 2 snatches on the other (not alternating), then again do calories on the bike. Continue until you’ve completed 10 snatches on one arm, 10 on the other, and your calorie bike. Choose a weight for the dumbbell that you can cycle for 5 reps unbroken on your non-dominant arm. Record your time.

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HOME WOD

1-2-3-4-5-6-7-8-9-10 Burpee
200 Meter Run

ENDURANCE

3 mile, rest 5 min
2 mile, rest 2 min
1 mile