• Movement of the Month: Double Unders! Worksheets at front desk.


3 Rounds
600 Meter Run
12 Dumbbell Cleans (50/35)
12 Burpee Box Jump Overs (24/20)

WOD Guidance & Goals:
Run at your 5k pace (moderate), completing the 600 meters in 2:30-3:30 minutes. Choose a weight for the dumbbells that you can cycle for 6 reps before having to take a break. Steady pace on the burpee box jump overs (finish in :60-:75). Target 17 minutes. 

Post Time to Comments. Compare scores HERE.


3 x  600m, rest :90
rest 3 min
4 x 400m, rest :60
rest 3 min
5 x 200m, rest :30


Burgener Strength
1) Back squat: 60%x5 reps, 70%x3 reps, 80%x 2 reps, 90%x 2 reps, 95%x 1 rep.
*Rest 10 minutes, then:
2) Front squat:  65%x5 reps, 75%x5 reps, 80%x 4 reps, 85%x 4 reps.

3 rounds:
10x weighted back extensions (AHAP)
rest 90 seconds
20x weighted sit ups (AHAP)