NEWS

  • BABY SHOWER FOR COACH LISA: EVERYONE is invited to a baby shower for the mama-to-be COACH LISA!
    • WHEN: Sunday, April 2nd from 10a-11a (right after RNG)
    • WHERE: At Daybreak
    • WHAT: Food + Fun
    • RSVP: Overdue
    • BRING: A pack of diapers (any size)
    • REGISTRY: HERE

WOD

METCON

STRENGTH
Overhead Squat
3×5, across
at 75%
FOR REPS
AMRAP 10
20 Sit Ups
10 Calorie Bike

MASTERS

STRENGTH
Overhead Squat
3×5, across
at 75%
FOR REPS
AMRAP 10
20 Sit Ups
10 Calorie Bike

MOVE

STRENGTH
Overhead Squat
3×5, across
at 75%
FOR REPS
AMRAP 10
15 Sit Ups
7 Calorie Bike

WOD GUIDANCE & GOALS
Heavy Day! Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed!  Coaches will help you build to 7.5/10 effort for the three sets of 5 reps. Record your weight. 

Then for the metcon, move fast on both and sit ups and the calorie bike. For the enthusiastic bikers with moderately fast sit ups, see how long you can do both at the top of every minute (eeeek!!) And for the mere mortals, target 6+ rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.

HOME WOD

AMRAP 10
100 Meter Sprint
20 Sit Ups

ENDURANCE

5 mile run/walk