WOD

“Mallrat”

METCON

21-18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Jump Overs, 20″

Weight: 53/35

MASTERS

21-18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Step Overs, 24″

Weight: 35/26

MOVE

18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Step Overs, 20″

Weight: 26/18

WOD GUIDANCE & GOALS
Choose a weight for the kettlebell that you consider to be on the lighter side. The rounds of 21, 18 and 15, purposefully break the swings and sdhp into two sets to save your grip. Keep a steady pace on the box jump overs, pushing the last few rounds. Target 15 minutes.

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HOME WOD

21-18-15-12-9-6-3
Plank Taps
Deadbugs
Box Jump Overs, 20″

ENDURANCE

5x
200m hard, 200m moderate, 100m easy