WOD

“Good Example”

METCON

50-35-20
Calorie Row
Lateral Burpees Over the Bar

MASTERS

40-30-20
Calorie Row
Lateral Burpees Over the Bar

MOVE

30-20-10
Calorie Row
Lateral Burpees Over the Bar

WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.

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HOME WOD

600 Meter Run
50-35-20
Burpees

OLYMPIC LIFTING

1 Snatch Pull + 2 Snatches
1 at 70%
5 at 75%

1 Behind the Neck Push Press + 2 Push Press
3×3 at 80%

2 pause back squat + 1 back squat
1 at 70%
3 at 75%