WOD

“Give It Back”

METCON

EMOM 30
1. 12/9 Calorie Bike
2. 4 Clean + Jerks
3. 12 Burpees

Weight: 205/145

MASTERS

EMOM 30
1. 10/8 Calorie Bike
2. 4 Clean + Jerks
3. 12 Burpees

Weight: 165/115

MOVE

EMOM 30
1. 8/6 Calorie Bike
2. 4 Clean + Jerks
3. 9 Burpees

Weight: 115/75

WOD GUIDANCE & GOALS
We love a good EMOM! Minute one, complete the bike calories in :30-:45, and scale to meet the time domain. Minute two, choose a weight for the clean and jerk that’s heavy and you can only do single reps. Minute three, push your pace on the burpees! Record modifications and weight.

Post Weight to Comments.

HOME WOD

EMOM 30
1. 200 Meter Run
2. 20 Sit Ups
3. 12 Burpees

ENDURANCE

On the 4 min for 40
400 Meter Run