WOD

“In Ha Mood”

METCON

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

MASTERS

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

MOVE

With a Partner
800 Meter Run
100 Squats
1k Row
100 Squats
800 Meter Run

WOD GUIDANCE & GOALS
Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, the other will rest. Target 8-ish minutes for the mile. Divide the air squats however you’d like, but keep the transition fast and the movement faster! Possibly stick with sets of 25 unless someone is slowing down, then do smaller sets. Divide the 2k row into 500 meter intervals to minimize transition time. THEN, race through the second half of the workout! Target 30 minutes.

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