WOD

“Specialized”

METCON

3 Rounds
20 Wall Balls
20 Kettlebell Swings
Rest 2 Minutes
3 Rounds
20/15 Calorie Row
10 Burpee Pull Ups

Weight: 20/15, 53/35

MASTERS

3 Rounds
20 Wall Balls
20 Kettlebell Swings
Rest 2 Minutes
3 Rounds
15/12 Calorie Row
10 Burpee Pull Ups

Weight: 14/10, 35/26

MOVE

3 Rounds
15 Wall Balls
15 Kettlebell Swings
Rest 2 Minutes
3 Rounds
12/9 Calorie Row
7 Burpee Pull Ups

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
The goal is to do the three rounds of wall balls and kettlebell swings UNBROKEN! You choose your wall ball and kettlebell weight, and target 12 minutes for the first couplet. For the second couplet, complete the calorie row in :75-:90 then chip away at burpee pull ups. Make sure you can jump into your pull up. Target 10 minutes.

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