WOD

“Dog Bicuit”

METCON

10 Rounds
10/7 Calorie Bike
5 Strict Pull Ups
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight: 50/35

MASTERS

10 Rounds
10/7 Calorie Bike
5 Banded Pull Ups
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight: 35/20

MOVE

10 Rounds
9/6 Calorie Bike
5 Ring Rows
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight:25/15

WOD GUIDANCE & GOALS
Woo hoo a 10 rounder! Spend no more than :30-:45 on the calorie bike. Do the first set of strict pull ups unbroken (use a band to achieve this stimulus) and spend about :15-:20 on them. The db lunges are with two dumbbells held anyway, anyhow. Complete all five reps on one side then all five on the other. Complete the floor press unbroken.Drop one db for the weighted sit ups, and hold it across your chest. Feel free to anchor your feet with the free db. Target 25 minutes.

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