NEWS

  • SENIOR SEND OFF: Saturday 8/13, we are wishing our graduating seniors, Alexa, Nina and Morgan, farewell before they head off to college! Join us at 10a for light breakfast munchies, coffee, and lots of hugs and advice!

WOD

“Summer Renaissance”

10 Rounds
2 Ring Muscle Ups
4 DB Hang Clean + Jerks
3 Toes to Bar
4 Box Jumps

Weight: 50/35
Height: 24″

10 Rounds
2 Chest to Bars + 2 Ring Dips
4 DB Hang Clean + Jerks
3 Knee Ups
4 Box Jumps

Weight: 35/20
Height: 20″

10 Rounds
2 Pull Ups + 2 Bench Dips
4 DB Hang Clean + Jerks
3 V-Ups
4 Step Ups

Weight: 25/15
Height: 24/20

WOD GUIDANCE & GOALS
Ten quick rounds! Keep muscle ups linked as long as possible, and choose a weight for the dumbbell that’s on the heavier side since it’s only 2 reps per arm. Keep toes to bar linked, and try jumping all ten rounds. Every round will take about 2 minutes to complete. Target 20 minutes total.

Courtesy of Ibex

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HOME WOD

10 Rounds
2 Burpees
4 Lunges
3 V-Ups
4 Box Jumps

ENDURANCE

10 Rounds
50m sprint, 100m jog
100m sprint, 100m walk