NEWS

  • MEMORIAL DAY WEEKEND:
    • Sunday 5/29: No RNG
    • Monday 5/30: TWO CLASSES ONLY 7:30a and 9a

WOD

“Risk”

5 Rounds
10 DB Snatch
15 Push Ups
20 Squats
250 Meter Row
Weight: 70/50
5 Rounds
10 DB Snatch
10 Push Ups
20 Squats
250 Meter Row
Weight: 50/35
5 Rounds
10 DB Snatch
10 Bench Push Ups
15 Squats
200 Meter Row
Weight: 35/20

WOD GUIDANCE & GOALS
Heavy dumbbell snatches! Yes, it’s that time again to scale UP on your dumbbell snatches. Choose a weight that’s heavier than you’re used to, but your form doesn’t break down. Keep push ups unbroken for as many rounds as possible, then break into sets of 10/5 or 6/5/4, taking quick breaks between sets. Let your arms recover on the air squats, and pick up your pace here to make up for any breaks you may have taken on the push ups. The row will take anywhere from :60-:75, scale to 200m to meet the time domain. Overall, aim to complete the workout in 15 minutes.

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HOME WOD

5 Rounds
20 Sit Ups
15 Push Ups
20 Squats
200 Meter Run

ENDURANCE

Rest