NEWS
- Patriot’s Day Schedule (TOMORROW 4/19)
- 6:45a, 8a, 9:15a, 3:45p Teens, 4:45p
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Ghost”
AMRAP 30
40 Wall Balls
50 Sit Ups
600 Meter Run
Weight: 20/14
AMRAP 30
40 Wall Balls
50 Sit Ups
600 Meter Run
Weight: 14/10
AMRAP 30
30 Wall Balls
40 Sit Ups
400 Meter Run
Weight: 10/6
WOD GUIDANCE & GOALS
Purposefully break wall balls into 30/10 or 20/10/10, to not spike your heart rate on the very first movement. Keep the sit ups unbroken, but slow down the rep cycle to recover from the wall balls. Run the 600’s at your 5k pace (moderate). Target 3+ rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 30
40 Squats
50 Sit Ups
600 Meter Run
ENDURANCE
60+ min Hike with 20# pack
4 rounds + 411 ( 400m row 11 SUs)
Kevin 4 rounds +50 ( 30 WB 20 SU)