WOD

“Summer Renaissance…ish”

METCON

10 Rounds
200 Meter Run
3 Wall Walks
4 Toes to Bar
5 Box Jumps
Height: 24″

MASTERS

10 Rounds
200 Meter Run
3 Mod Wall Walks
4 Knee Ups
5 Box Jumps
Height: 20″

MOVE

10 Rounds
100 Meter Run
30 Plank Taps
4 Leg Lifts
5 Step Ups
Height: 24/20

WOD GUIDANCE & GOALS
Sweat-Sesh! Find a moderate pace (think 5k) and stick to it from beginning to end. Run the 200 meters in :60 or less. Move at a moderate/deliberate pace on the wall walks. If you get hung up here for more than :30-:45, reduce your reps or scale your range of motion. Hop up for four connected toes to bar (or scaling option), and then find your breath on the five box jumps (on the step down.) If your rounds are taking more than 2:30, reduce reps where you may be slowing down or switch the run to 100 meters. Target 25 minutes.

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