WOD

“Switch It”

METCON

AMRAP 30
15 Cal Row
30 Step Ups
150 Meter OH Carry
Height: 24″
Weight: 53/35

MASTERS

AMRAP 30
12 Cal Row
30 Step Ups
150 Meter OH Carry
Height: 20″
Weight: 35/26

MOVE

AMRAP 30
9 Cal Row
20 Step Ups
100 Meter OH Carry
Height: 20″
Weight: 26/18

WOD GUIDANCE & GOALS
Time to GRIND! Spend no more than :60 on the calorie row (800+ cal/hour pace) then move right into thirty step ups WITHOUT weight!! The step ups will take :75-:90 to complete. Take a kettlebell, hold it overhead in either hand, and walk/shuffle/skip it around the parking spaces. You can switch hands whenever you’d like. Keep the same consistent pace for all thirty minutes. Target 7+ rounds.

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