WOD

“Where It’s At”

METCON

250/200 Meter Row
63-54-45-36-27-18-9 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 70/53

MASTERS

250/200 Meter Row
63-54-45-36-27-18-9 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 53/35

MOVE

200/150 Meter Row
42-26-30-24-18-12-6 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 35/26

WOD GUIDANCE & GOALS
Start every round (yes, all 7 rounds) with 250/200 meter row (:60), then do the best you can to keep the sit ups and eye-height kb swings UNBROKEN! Target 25 minutes.

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OLYMPIC LIFTING

1 Snatch Pull + 1 Snatch
work up to a heavy one rep

1 Clean + 1 Push Jerk + 1 Split Jerk
work up to a heavy one rep