NEWS

Columbus Day Schedule
Monday 10/8
5:30a, 9a and 5:30p classes ONLY!

WOD

“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24)

WOD Guidance & Goal: xSet a steady pace on the burpee pull ups and stick to it throughout this workout. Choose a weight for the front squats you can do at least 10-12 straight. And choose a height for the box jumps that you can do jumps not step ups. Target 15-20 minutes.

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ENDURANCE

6x400m, 100m walk