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WOD

“WOD TITLE”

METCON

4 Rounds on the 8 Minute
375/300 Meter Row
20 Toes to Bar
10 Squat Cleans

Weight: 165/115

MASTERS

4 Rounds on the 8 Minute
375/300 Meter Row
20 Knee Ups
10 Squat Cleans

Weight: 125/85

MOVE

4 Rounds on the 8 Minute
300/200 Meter Row
15 Leg Lifts
10 Squat Cleans

Weight: 95/65

WOD GUIDANCE & GOALS
Your legs are going to be barking after this one! Row the set amount of meters in less than two minutes. To save your grip and hip flexors, break toes to bar into sets of 10,5,5 or four sets of 5 with quick breaks (around :60-:75.) Then, choose a weight for squat cleans that you can connect for 3-4 reps before having to drop the bar. You could also attack the squat cleans in fast single reps (:60)n Each interval will take around 4-5 minutes to complete, which means you’ll get an equal work to rest ratio, so push your pace!

Post Intervals to Comments.

HOME WOD

4 Rounds on the 8 Minute
300 Meter Run
20 V-Ups
10 Push Ups

ENDURANCE

3 rounds
200m, rest 1
400m, rest 2
800m, rest 3