WOD

“Slayer”

METCON

With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups
Weight: 185/135

MASTERS

With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Banded Strict Pull Ups
Weight: 135/95

MOVE

With a Partner
2 Rounds
800 Meter Run
40 Burpees
20 Clean+Jerks
20 Ring Rows
Weight: 95/65

WOD GUIDANCE & GOALS
You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees however you’d like (sets of 5 or fast singles). You must complete all the burpees before moving to the clean and jerks. The clean and jerks do sets of 3-5, and then the strict pull ups alternate 1-2 reps at a time. Move fast on the transitions between you and your partner. And move quickly when it’s your turn since there’s a built in rest while your partner is working. Target 30 minutes

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