WOD

“Create This Song”

METCON

4 x 4:00on/1:00 off
500/400 Meter Row
15 Toes to Bar
Max Double Unders

MASTERS

4 x 4:00on/1:00 off
500/400 Meter Row
15 Knee Up
Max Attempts

MOVE

4 x 4:00on/1:00 off
350/300 Meter Row
15 V-Ups
Max Single Unders

WOD GUIDANCE & GOALS
Double under practice! Row the 500/400 at your 2k pace (moderate), so you’re ready to rep out a big set of toes to bar. If toes to bar aren’t your jam (yet), do sets of 6,5 and 4. With any remaining time, do as many double unders or attempts as possible. Remember you have a minute of rest between rounds so push your pace! Record total double under reps.

Post Reps to Comments.

HOME WOD

4 x 4:00on/1:00 off
400 Meter Run
15 V-Ups
Max Sit to Stands

ENDURANCE

4 x 4:00on/1:00 off
1k run