NEWS

  • Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return TOMORROW 9/10!
  • TOMORROW Sat 9/10: 911 Tribute WOD

WOD

METCON

Overhead Squat
4×3, across at 80-85%
Snatch Complex
4 x on the 3 Minute
3 Hang Power Snatch
3 Overhead Squat
3 Squat Snatch

MASTERS

Overhead Squat
4×3, across at 80-85%
Snatch Complex
4 x on the 3 Minute
3 Hang Power Snatch
3 Overhead Squat
3 Squat Snatch

MOVE

Overhead Squat
4×3, across at 80-85%
Snatch Complex
4 x on the 3 Minute
3 Hang Power Snatch
3 Overhead Squat
3 Squat Snatch

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to somewhere between 80 and 85% of your 1 rep max for your four sets of three overhead squats. The weight will feel moderately heavy, with no failed reps.

For the complex, start at 50% of the weight you did for the overhead squat and ideally build every three minutes ONLY IF your technique is SPOT ON! If you’re catching the squat snatch high, stay at the same weight and dial in your form. Record your weights.

Post Weights to Comments. Compare Scores HERE.

HOME WOD

4x on the 3 min
200m run
15 sit to stands

ENDURANCE

10 x 300m, rest :90