Burn WOD for Saturday 11-12-2016


Nov 11, 2016

This Metcon is built with 5 couplets. For each couplet you will do 21 of exercise A and 21 of exercise B, then 15 of A, 15 of B, 9 of A and 9 of B, then you will move to the next set of exercises with the same rep scheme.

Don’t worry, it’s only 45 reps of each 🙂 


  • 200m Run
  • Group Stretch


  • 21-15-9 Couplets of:
  • Jumping Squats/Abmats
  • KBS/Push Ups
  • Plank Jack/Lunges
  • Renegade Row/Plate Raise
  • Wall Balls/Dips
  • If you complete the entire workout, continue with a new rep scheme of 9-6-3 for each couplet. If you finish all couplets with a 9-6-3 rep scheme, congrats, you are now super human! 
The proper technique for a Dumbbell Renegade Row.
Compliments of Will Levy
Do you even lift bro?”
– Jane Austen