NEWS

TOMORROW Saturday, October 30th Partner Throwdown!

  •  ONE CLASS TOMORROW at 7:00a for anyone who isn’t able to participate
  • Throwdown starts at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style).9:00a… and everyone is welcome to join us at the social!

WOD

“Apple? No Thank You!”

METCON

6 Rounds
400 Meter Run
15 Dumbbell Shoulder to Overhead
15 Dumbbell Squats

Weight: 50/35

MASTERS

6 Rounds
400 Meter Run
15 Dumbbell Shoulder to Overhead
15 Dumbbell Squats

Weight: 35/20

MOVE

4 Rounds
400 Meter Run
15 Dumbbell Shoulder to Overhead
15 Dumbbell Squats

Weight: 25/15

WOD GUIDANCE & GOALS
Run the 400’s in 2:00-ish, or :10 slower than your 1 mile PR pace. The last 50 meters start to slow down so you can immediately pick up your dumbbells and do the 15 shoulder to overhead straight. Reps 10-15 will get heavy, and by the third round you may have to break the set. Transition the dumbbells to your shoulders, and do the 15 squats with both dumbbells unbroken every round. Each round will take 3:00-4:00 minutes, scale to meet this time domain. Target 22 minutes.

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HOME WOD

6 Rounds
400 Meter Run
15 Inverted Push Ups
15 Squats

ENDURANCE

8x400m, on the 3 min