WOD

“Say It Right”

METCON

20 Rounds
1 Clean
2 Box Jump Overs
3 Chest to Bars

Weight: 205/145
Height: 24/20

MASTERS

20 Rounds
1 Clean
2 Box Step Overs
3 Pull Ups

Weight: 165/115
Height: 24/20

MOVE

20 Rounds
1 Clean
2 Box Step Ups
6 Ring Rows

Weight: 115/75
Height: 20″

WOD GUIDANCE & GOALS
Fast and Furious! We all love a workout with a short rep scheme. Set a quick/aggressive pace from the start and maintain. Keep transitions fast, and go unbroken every round. Target 12 minutes

Courtesy of NCFit

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HOME WOD

40 Rounds
1 Squat
2 Push Ups
3 Sit Ups

ENDURANCE

20 Rounds
:30 sprint, 1 min jog