WOD

“Can You See Me”

METCON

50 Double Unders
40 Wall Balls
30 Russian KB Swings
20 Hand-Release Push Ups
10 Box Jumps
20 Hand-Release Push Ups
30 Russian KB Swings
40 Wall Balls
50 Double Unders
Weight: 20/14, 70/53
Height: 24″

MASTERS

15 Attempts
40 Wall Balls
30 Russian KB Swings
20 Abmat Push Ups
10 Box Jumps
20 Abmat Push Ups
30 Russian KB Swings
40 Wall Balls
15 Attempts
Weight: 14/10, 53/35
Height: 20″

MOVE

60 Single Unders
30 Wall Balls
20 Russian KB Swings
10 Knee Push Ups
10 Step Ups
10 Knee Push Ups
20 Russian KB Swings
30 Wall Balls
60 Single Unders
Weight: 10/6, 35/26
Height: 24/20

WOD GUIDANCE & GOALS
We love a ladder! Start with fifty dubs, either unbroken or in two sets of twenty five reps. Spend no more than :60 on the jump rope. For the wall balls, choose a weight that you can move for twenty reps unbroken before having to rest. Complete the wall balls in :90-2:00. Use a heavy kettlebell for the eye-height swings, breaking the set of thirty into 15/15 reps, and spending no more that :60-:75 on this movement. Chip away at the hand-release push ups in sets of five to ten, and complete the down ladder with ten box jumps. THEN, work your way back up the ladder and this time try to go faster or do bigger sets. Target 17 minutes.

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