NEWS

On Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social! Sign up at the front desk (both partners names and potluck contribution) by Monday, October 25th. If you need a partner, just let Mel know!

WOD

“Looks Bad”

METCON

800 Meter Run
40 Wall Balls
400 Meter Medball Run
20 Wall Balls
400 Meter Medball Run
40 Wall Balls
800 Meter Run

Weight: 20/14

MASTERS

800 Meter Run
40 Wall Balls
400 Meter Medball Run
20 Wall Balls
400 Meter Medball Run
40 Wall Balls
800 Meter Run

Weight: 14/10

MOVE

600 Meter Run
40 Wall Balls
300 Meter Run
20 Wall Balls
300 Meter Run
40 Wall Balls
600 Meter Run

Weight: 10/6

WOD GUIDANCE & GOALS
Cardio is Hardio! Run the 800’s at your 5k pace (moderate), and the weighted runs keep your feet shuffling forward. Break the sets of 40 wall balls into 20/20. And keep the middle set of wall balls unbroken. Target 20 minutes.

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