WOD

Thursday

Metcon: "The Dude"

3 rounds of

200m (or 12 turf lengths) bucket carry (KB, 2 hands, in front) (70/53#)

12 burpees

58 air squats

800m bike or row

Cash-out 1 pull-up

Note: This workout is named in honor of Angelo "Owen" Egizio, 54, who died in 2012 after a motorcycle accident. The rep scheme is designed as follows: 3 rounds = 3 siblings, 800m = total days served, 12 = year of death, 58 would have been his age the year the workout was created (2017), and 1 pull-up is to motivate his daughter to get her first one.