WOD

“All the Animals”

METCON

AMRAP 20
5 Bar Muscle Ups
10 Power Cleans
400 Meter Run

Weight: 185/135

MASTERS

AMRAP 20
5 Chest to Bars
10 Power Cleans
400 Meter Run

Weight: 135/95

MOVE

AMRAP 20
5 Strict Pull Ups
10 Power Cleans
400 Meter Run

Weight: 115/75

WOD GUIDANCE & GOALS
Gymnastics, weightlifting and running…what could be better?! Whether you’re doing singles or connecting five reps, take no more than :60 to complete the bar muscle ups. The power cleans are on the moderately heavy side, which means it’s a good strategy to do fast single reps. Take about :60 to complete all 10 cleans, then run 400 meters (2:00 ish). Try to stay at the same pace for the entire 20 minutes, targeting 5 rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
5 Sit to Stands
10 Tuck Jumps
400 Meter Run

ENDURANCE

Rest