WOD

“Serial Heartbreaker”

METCON

40-30-20 Hand Release Push Ups
80-60-40 Air Squats
160-120-80 Double Unders

MASTERS

40-30-20 Bench Push Ups
80-60-40 Air Squats
50-40-30 Attempts

MOVE

30-20-10 Knee Push Ups
60-40-20 Air Squats
160-120-80 Single Unders

WOD GUIDANCE & GOALS
Do manageable sets of hand-release push ups from the very start of this workout! Manageable could mean sets of 3-5 reps or MAYBE a set or two of 10. Do not go to failure on the push ups early on, or your arms will never recover. Move at a steady pace (:02-:03 per squat) for the air squats, doing them in continuous sets. Then shake out your legs, take a deep breath and do double unders in the biggest sets you can manage. Target 15 minutes.

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HOME WOD

40-30-20 Hand Release Push Ups
80-60-40 Air Squats
60-40-20 Jumping Jacks

ENDURANCE

2 x
600m run, 800m jog