WOD

“Move The Needle”

METCON

0-5:00
400 Meter Run
80 Double Unders
5:00-10:00
300 Meter Run
60 Double Unders
30 Kettlebell Swings
10-15:00
200 Meter Run
40 Double Unders
20 Kettlebell Swings
6 Wall Walks
Weight: 53/35

MASTERS

0-5:00
400 Meter Run
25 Attempts
5:00-10:00
300 Meter Run
20 Attempts
30 Kettlebell Swings
10-15:00
200 Meter Run
15 Attempts
20 Kettlebell Swings
4 Wall Walks
Weight: 35/26

MOVE

0-5:00
300 Meter Run
100 Double Unders
5:00-10:00
200 Meter Run
80 Double Unders
30 Kettlebell Swings
10-15:00
100 Meter Run
60 Double Unders
20 Kettlebell Swings
2 Wall Walks
Weight: 26/18

WOD GUIDANCE & GOALS
The more time given, the more work you do! The first time domain, complete the 400 meters in 2:00 or less, then 80 dubs will take around :60-:90, leaving you with 2 minutes of rest before the next interval. Interval two, complete a 300 meter run (:90), 60 dubs (:45-:60) and 30 swings with a weight you can swing for at least 20 reps before having to break (:75-:90).  You’ll have around :90 to rest. And then interval three, complete 200 meters (:60), 40 dubs (:30-:45), 20 swings (:60) and 6 wall walks (:90). Record all three intervals.

Courtesy of RPM

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