WOD

“Hyrox Inspired”

METCON

4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

Weight: 20/14

MASTERS

4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

Weight: 14/10

MOVE

4 Rounds
300 Meter Run
14 Jumping Squats
200 Meter Run
14 In+Outs
100 Meter Run
14 Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
SPIIIICY!! Run the four hundred in about 2:00, the two hundred in :60 or less, and the one hundred in :30 or less. Between runs complete the twenty reps of the designated movement. The jumping lunges will take :30-:40, the burpees around :60-:90, and the wall balls :45. Try to do each movement unbroken for as many rounds as possible. Target 25 minutes (with a 30 minute cap.)

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