NEWS

  • HALLOWEEN THROWDOWN:
    • TODAY 10/24 is the final day to RSVP with your partner and your potluck item!
    • SAT 10/29: The throw down is from 8:30a-10a, and the social is immediately following at 10a. There will be no classes Saturday morning.

WOD

“Won’t Back Down”

METCON

15-12-9-6-3
Power Snatch
Strict Pull Up

Weight: 115/75

MASTERS

15-12-9-6-3
Power Snatch
Banded Strict Pull Up

Weight: 75/55

MOVE

15-12-9-6-3
Power Cleans
Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
This one is going to be FAST! For the power snatches, choose a weight you can cycle for at least 6 snatches on the set of 15 before having to take a quick break. Then complete the set in another five then four reps. If you’re a pull up ninja, break the reps like the snatches, OR if they’re a difficult movement for you, break them into sets of three from the beginning. For the 12 snatches, break them into sets of 5,4 and 3 reps, then try to do the sets of 9 and 6 in two quick sets. Target sub 10 minutes.

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HOME WOD

15-12-9-6-3
Sit Ups
Push Ups
200 Meter Run

ENDURANCE

6 Rounds
3 min run, 2 min jog