• Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
  • Nutrition Challenge: IS OVER! Get scores on the whiteboard and ask a coach to take your final measurements
  • Self Defense Clinic: This Sunday 2/10 at 10a at North. Sign up! Space is limited!


“Spin on 16.1”
25′ R-Arm Dumbbell Overhead Walking Lunge (50/35)
8 Dumbbell Facing Burpees
25′ L-Arm Dumbbell Overhead Walking Lunge (50/35)
8 Chest to Bar Pull Ups

WOD Guidance & Goal:  Choose a weight for the dumbbell that you can lunge overhead for 25′ unbroken, with your non-dominant arm. Keep burpees at a pace you can keep moving forward without any pauses. Try to keep chest to bars unbroken or small, fast sets. Target 156 reps (6 rounds). 

Post Reps to Comments.


On the min for 25 min, :15 sprint, easy remaining :45.