WOD

“Third Stop”

METCON

AMRAP 16
400 Meter Run
12 Shoulder to Overhead
24 DB Step Ups, 20″
Weight: 135/95, 50/35

MASTERS

AMRAP 16
400 Meter Run
12 Shoulder to Overhead
24 DB Step Ups, 20″
Weight: 115/75, 35/20

MOVE

AMRAP 16
300 Meter Run
9 Shoulder to Overhead
18 DB Step Ups, 20″
Weight: 75/55, 25/15

WOD GUIDANCE & GOALS
When you see AMRAP, it’s a great opportunity to try something challenging or new! Choose ONE of the three movements that safely pushes you outside your comfort zone. Run faster/longer, or use a heavier weight on the shoulder to overhead or step ups. When you choose your weight for the barbell movement, make sure you can do at least sets of four reps before having to break the set. Grind away at the db step ups, possibly switching shoulders half way through the set. Target 4 rounds.

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