NEWS

  • JULY 4th WEEKEND SCHEDULE:
    • Saturday 7/2: 8a and 9a classes ONLY!
    • Sunday 7/3: Closed
    • Monday 7/4: Closed – Happy 4th!
    •  Tuesday 7/5: 9a, 12p and 5p classes ONLY!

WOD

“Fight Gone Bad

METCON

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20″
Push Press
Row
Rest

Weight: 20/14, 70/53, 75/55

MASTERS

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20″
Push Press
Row
Rest

Weight: 14/10, 53/35, 65/45

MOVE

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Step Up, 20″
Push Press
Row
Rest

Weight: 10/6, 35/26, 55/35

WOD GUIDANCE & GOALS
This one is a FAVORITE for a lot of you, so dig in! Do big sets (wall balls, SDHP and push-press) or continuous movements (box jumps and row) for the entire minute. Move as quickly as possible from set to set knowing you get a break after the row. If you do take a break, time your rest. The minute goes by quickly. Target 15-25 reps per station each minute, and record total reps.

Post Total Reps to Comments. Compare Scores HERE.