NEWS

  • HALF MARATHON ROW: TOMORROW SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a

WOD

“Deadline”

METCON

3 Rounds
4 Jerks
5 Hang Power Cleans
40 Push Ups
50 Sit Ups
Rest 3 Minutes

Weight: 165/115

MASTERS

3 Rounds
4 Jerks
5 Hang Power Cleans
20 Push Ups
50 Sit Ups
Rest 3 Minutes

Weight: 125/85

MOVE

3 Rounds
4 Jerks
5 Hang Power Cleans
20 Knee Push Ups
40 Sit Ups
Rest 3 Minutes

Weight: 95/65

WOD GUIDANCE & GOALS
Choose a weight for the barbell movements that’s heavy enough that you have to put the bar down after the four jerks, before completing the five hang cleans. Break push ups into manageable sets that require minimal rest. You may want to do sets of 5-10. Do one continuous, fast set of sit ups to complete each round. Record your total time. Target 25 minutes (30 minute cap.)

Post Total Time to Comments.