NEWS

FRI WOD Recording

WOD

“Lifestyle”

METCON

3 Rounds
600 Meter Row
30 Box Jumps
15 Dumbbell Deadlifts
Height: 24/20
Weight: 50/35

MASTERS

3 Rounds
600 Meter Row
30 Step ups
15 Dumbbell Deadlifts
Height:24/20
Weight: 35/20

MOVE

3 Rounds
300 Meter Row
20 Step Ups
10 Dumbbell Deadlifts
Height: 20
Weight: 25/15

WOD GUIDANCE & GOALS
Row the 600 meters at your 2k pace (same pace as Wednesdays workout). The row will take around 2:15-3:00. Find a steady pace on the box jumps (:90), using the step down to slow your cycle time and steady your breathing. And for the deadlifts, choose a weight you can do for 15 reps unbroken every round. Target 17 minutes

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HOME WOD

3 Rounds
800 Meter Run
30 Box Jumps

ENDURANCE

Rest