WOD

“Peace Out 2021”

METCON

600 Meter Run
12 Sumo-Deadlift High Pull
600 Meter Run
31 Snatches
600 Meter Run
21 Overhead Lunges
600 Meter Run

Weight: 135/95

MASTERS

600 Meter Run
12 Sumo-Deadlift High Pull
600 Meter Run
31 Snatches
600 Meter Run
21 Overhead Lunges
600 Meter Run

Weight: 115/75

MOVE

300 Meter Run
12 Sumo-Deadlift High Pull
300 Meter Run
31 Snatches
300 Meter Run
21 Front Rack Lunges
300 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
PEACE OUT!!! Run at your 5k pace with the intent to finish each 600 in less than three minutes. The sdhps are at a heavier weight, break them into two sets of six reps. Choose a weight for the snatches and lunges that’s moderately heavy. Break snatches into sets of 3-5, and lunges into 11-10. Target 17 minutes.

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HOME WOD

800 Meter Run
50 Lunges
800 Meter Run
50 Squats

ENDURANCE

3 x 1k, rest 3