NEWS

  • JULY 4th WEEKEND SCHEDULE:See Changes via Triib!!
    • 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

“Words”

METCON

AMRAP 20
8 Pistols
12 Dumbbell Snatches
16 Box Jumps

Weight: 50/35
Height: 24″

MASTERS

AMRAP 20
8 Modified Pistols
12 Dumbbell Snatches
16 Box Jumps

Weight: 35/20
Height: 20″

MOVE

AMRAP 20
8 Lunges
12 Dumbbell Snatches
16 Step Ups

Weight: 25/15
Height: 24/20

WOD GUIDANCE & GOALS
For today’s AMRAP, choose ONE movement to work on that is a weakness. Make your pistol scaling option a bit more challenging, OR use a heavier weight for the snatches, OR do all jumps!  Find a pace you can maintain with little or no breaks between movements or reps. You’ll complete 8 total pistols alternating legs. The 12 db snatches should be unbroken, with alternating arms. Then find a steady pace for the 16 box jumps (:60 or less.) Each round will take about 2:00. Target 8-10 rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
8 Pistols
12 Sit Ups
16 Box Jumps

ENDURANCE

5 miles for time