NEWS

  • SENIOR SEND OFF: THIS 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

“Helmet”

METCON

In Teams of 3
EMOM 30
1. 250/200 Meter Row
2. Max DB Snatch
3. REST

Weight: 50/35

MASTERS

In Teams of 3
EMOM 30
1. 250/200 Meter Row
2. Max DB Snatch
3. REST

Weight: 35/20

MOVE

In Teams of 3
EMOM 30
1. 200/150 Meter Row
2. Max DB Snatch
3. REST

Weight: 25/15

WOD GUIDANCE & GOALS
One person starts on the rower, the other on the dumbbell snatches, and the third starts with a REST! Partner on the rower must complete the designated meters under the minute mark, while partner two accumulates as many db snatches as possible (alternating arms). At the minute mark, the rower moves to db snatches, the db snatcher moves to the rest station, and the rest station moves to the rower. You’ll continue this pattern until the thirty minutes are complete. Teams will keep a running total of the db snatches. Post total reps to comments.

Post Total Reps to Comments.

HOME WOD

In Teams of 3
EMOM 30
1. 20 Mt. Climbers
2. 20 Bicycles
3. REST

ENDURANCE

Rest