WOD

“Forget About Them”

METCON

3 Rounds
500/400 Meter Row
100′ Handstand Walk
Rest 5 Minutes
500 Meter Row

MASTERS

3 Rounds
500/400 Meter Row
5 Wall Walks
Rest 5 Minutes
500 Meter Row

MOVE

3 Rounds
375/300 Meter Row
50 Plank Taps
Rest 5 Minutes
500 Meter Row

WOD GUIDANCE & GOALS
Handstand Walking! Row the 500/400 right around two minutes (moderate/fast pace) then take a few deep breaths, with some arm shake outs, before attempting to walk. The handstand walk will be done in 25 foot increments. Try to walk a full 25 feet before kicking down. If 100 feet seems impossible, scale the distance before going to wall walks or shoulder taps. Take no more than 2-3 minutes per 100 feet. Target 12-15 minutes for the couplet, then take a five minute rest before rowing 500 meters ALL OUT!! Record your time for the couplet AND the all out row.

Post Both Time to Comments.

HOME WOD

3 Rounds
300m run
5 wall walks

OLYMPIC LIFTING

1 Snatch Pull + 1 Snatch
1 at 70%, 75%, 80%
3 at 85%
1 at 75%

1 Clean + 1 Push Jerk + 1 Split Jerk
1 at 70%, 75%, 80%
3 at 85%
1 at 75%