WOD

“Glad You’re Back”

METCON

18/15 Calorie Bike
30 DB Squat Cleans
18/15 Calorie Bike
30 DB Push Press
18/15 Calorie Bike
30 DB Front Squats

Weight: 50/35

MASTERS

15/12 Calorie Bike
30 DB Squat Cleans
15/12 Calorie Bike
30 DB Push Press
15/12 Calorie Bike
30 DB Front Squats

Weight: 35/20

MOVE

12/9 Calorie Bike
20 DB Squat Cleans
12/9 Calorie Bike
20 DB Push Press
12/9 Calorie Bike
20 DB Front Squats

Weight: 25/15

WOD GUIDANCE & GOALS
This one is going to be A GRIND! Complete the allotted calories in :90-2:00. Then choose a TWO dumbbells that are heavy enough that you’re forced to break the squat cleans into sets of 5-10, same with the push press and front squats. Every db movement will take around 2:00-3:00 each to complete. Target 15-20 minutes.

Post Time to Comments.