WOD

“Thx Linchpin”

METCON

5 Rounds
15 Wall Balls
15/12 Cal Row
Rest 5 Minutes
50 Thrusters
50/35 Cal Row
Weight: 20/14, 45/35

MASTERS

5 Rounds
15 Wall Balls
12/9 Cal Row
Rest 5 Minutes
50 Thrusters
35/25 Cal Row
Weight: 14/10, 35/25

MOVE

5 Rounds
10 Wall Balls
9/6 Cal Row
Rest 5 Minutes
35 Thrusters
30/20 Cal Row
Weight: 10/6, 25/15

WOD GUIDANCE & GOALS
Two for one! Complete every round of wall balls unbroken (:30-:45) then complete the calorie row in :60 or less. The first couplet will take 6-8 minutes. Hold onto the wall balls, and push your pace on the row since there is a HUGE rest between workouts! For the second workout, use a VERY light weight for the thrusters. Try to do the thrusters in sets of 20/15/15, or 30/20. Then, settle into a moderate pace on the rower, pushing the last ten calories. Target 7 minutes. Record both of your times.

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