WOD

“Left to My Own Devices”

METCON

EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest

Weight: 53/35, 20/14

MASTERS

EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest

Weight: 35/26, 14/10

MOVE

EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest

Weight: 26/18, 10/6

WOD GUIDANCE & GOALS
You read that right 32 minutes!! Don’t worry there’s a rest built into every minute. Or maybe worry since a rest usually means you can GO FASTER! Either way, have a target number of reps for every movement. For the bike target 6-10 cals, the kb swings 10-15 reps, the rower 8-12 cals, and the wall balls 10-15 reps. Record total reps for each exercise.

Post Total Reps to Comments.