WOD

“Louder”

METCON

AMRAP 8
15/12 Calorie Row
9 Burpees
Rest 2 Minutes
AMRAP 8
15/12 Calorie Bike
12 Pull Ups
Rest 2 Minutes
AMRAP 8
200 Meter Run
15 Squats

MASTERS

AMRAP 8
12/9 Calorie Row
9 Burpees
Rest 2 Minutes
AMRAP 8
12/9 Calorie Bike
6 Pull Ups
Rest 2 Minutes
AMRAP 8
200 Meter Run
15 Squats

MOVE

AMRAP 8
9/6Calorie Row
9 In+Outs
Rest 2 Minutes
AMRAP 8
9/6 Calorie Bike
12 Ring Rows
Rest 2 Minutes
AMRAP 8
100 Meter Run
15 Squats

WOD GUIDANCE & GOALS
What can you do in eight minutes?! For the first couplet, complete the row in :60 or less, then complete nine burpees in :45 or less. Keep the same pace for all eight minutes. Target 5 rounds. You’ll get two minutes to regroup between AMRAPs. For the second AMRAP, complete the bike calories in :60 or less, then do chip away at the pull ups however you can (12 unbroken, 6 and 6, three sets of four reps, etc.) Take :30-:60 on the pull ups, and again target 5 rounds. For the last AMRAP, run the two hundred in :60 or less, then move quickly through 15 squats (:30 at most). For the this AMRAP target 6+ rounds. Record all three scores.

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