NEWS

  • Labor Day Mon 9/5: 8a and 9a classes ONLY!
  • Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
  • Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE

WOD

“Death by Row + Burpee”

METCON

Odd: Row 15/12 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees

MASTERS

Odd: Row 12/9 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees

MOVE

Odd: Row 12/9 Calories
Even: Add 1 Burpee Every Round
*start at 5 burpees

WOD GUIDANCE & GOALS
Death by!! Complete the calorie row in :50 and on the even minute start by completing five burpees. The calorie row will stay the same, but the burpees will increase by one every even minute. Start off at a conservative pace, then start to push toward the end. Continue until you can’t complete the row or the burpees. Record what minute you make it to.

Post Round to Comments.