NEWS

  • N0 Teens Thu 8/25: There will be no teens class this Thursday 8/25 at 4:15p.

WOD

“Badger”

METCON

3 Rounds
30 Squat Cleans
30 Pull Ups
800 Meter Run

Weight: 95/65

MASTERS

3 Rounds
20 Squat Cleans
20 Pull Ups
800 Meter Run

Weight: 75/55

MOVE

3 Rounds
15 Squat Cleans
15 Ring Rows
600 Meter Run

WOD GUIDANCE & GOALS
Hero WOD! Choose a weight for the squat cleans that you can easily cycle for 10 reps before having to take a break, and do two more sets of 10 reps to complete the thirty reps. For the pull ups, start with a bigger set (10-15) then chip away in sets of 5-10 to complete the thirty reps. The first two 800’s run at your 5k pace (easy-moderate effort) since they’re in the middle of the workout. The last 800 push your pace since it’s the final movement. Target 25 minutes

Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007

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HOME WOD

3 Rounds
30 Squat
30 Push Ups
800 Meter Run

ENDURANCE

8x400m, rest :60