WOD

“You Are My Only”

METCON

50-40-30-20-10 Cal Bike or Row
200 Meter KB Farmer’s Carry

Weight: 53/35

MASTERS

40-30-20-10-5 Cal Bike or Row
150 Meter KB Farmer’s Carry

Weight: 35/26

MOVE

25-20-15-10-5 Cal Bike or Row
100 Meter KB Farmer’s Carry

Weight: 26/18

WOD GUIDANCE & GOALS
Player’s Choice! You decide if you’re rowing or you’re biking for today’s workout. Either way, make sure your calories take less than 5 min, 4, 3, 2, and 1 minute to complete the designated calories (scale to meet the time domains.) To break up the row/bike calories you’ll take two kettlebells (one in each hand) and farmer’s carry them 200 meters (:90-2:00.) Choose a weight for the kettlebells that you can carry for at least 100 meters before having to break. Target 20 minutes.

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