WOD

“Cookie”

METCON

4 x 3:00 on/2:00 off
10 Deadlifts
5 Legless Rope Climbs
Max Calorie Row
Weight: 225/155

MASTERS

4 x 3:00 on/2:00 off
10 Deadlifts
5 Rope Climbs
Max Calorie Row
Weight: 185/135

MOVE

4 x 3:00 on/2:00 off
10 Deadlifts
10 Ring Rows + Knee Ups
Max Calorie Row
Weight: 135/95

WOD GUIDANCE & GOALS
The faster you move the more cals you get! Use a weight for the deadlifts that you can do unbroken for ten reps, but reps 7-10 may get spicy. Every :10-:20 try to get in a rope climb. Then in any remaining time (around :60-:90) for your heart out for max cals! You have two minutes to rest between intervals, which is plenty of time to get your heartrate down and compose yourself before you move again. Record total calories.

Post Total Cals to Comments.

HOME WOD

4 x 3:00 on/2:00 off
10 Jumping Good Mornings
5 Sit to Stands
Max Meter Run

ENDURANCE

20 x 100m sprint, 100m jog