WOD

“The Thing Is”

METCON

EMOM 10
1 – 15/12 Calorie Bike
2 – 15 Burpees
Rest 1 Min
EMOM 10
1- 15/12 Calorie Bike
2 – 20 DB Snatch
Rest 1 Min
EMOM 10
1- 15/12 Calorie Bike
2 – 20 DB Step Ups, 20″

Weight: 50/35

MASTERS

EMOM 10
1 – 12/9 Calorie Bike
2 – 12 Burpees
Rest 1 Min
EMOM 10
1- 12/9 Calorie Bike
2 – 20 DB Snatch
Rest 1 Min
EMOM 10
1- 12/9 Calorie Bike
2 – 20 DB Step Ups, 20″

Weight: 35/20

MOVE

EMOM 10
1 – 9/6 Calorie Bike
2 – 9 Burpees
Rest 1 Min
EMOM 10
1- 9/6 Calorie Bike
2 – 14 DB Snatch
Rest 1 Min
EMOM 10
1- 9/6 Calorie Bike
2 – 14 DB Step Ups, 20″

Weight: 25/15

WOD GUIDANCE & GOALS
Yes, three EMOM 10s!! Start every EMOM with calories on the bike that you can complete in LESS THAN :50, so you have time to transition to the next movement. Complete the next movement (burpee or snatch or step up) all the way up to the very last second in the emom. The first EMOM will be the spiciest! Have fun and scale reps to meet the 1 minute time domains!

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