WOD

“DB Linda with a Twist”

METCON

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 50/35

MASTERS

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 35/20

MOVE

8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Choose dumbbells that feel heavy! The deadlifts will be the easiest lift.  Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time we did hang power cleans which tend to be a bit easier than squat. Complete each round with a sprint on the bike! Target 16 Minutes.

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HOME WOD

10-9-8-7-6-5-4-3-2-1
Glute Bridge
Push Up
Squat
200 Meter Run

ENDURANCE

8x400m on the 3:00