NEWS

  • APRIL VACATION SCHEDULE
    • MWF – No 9:30a Class
    • MWTH – No Teens Class

WOD

“Get Back”

METCON

With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Push Ups

Weight: 135/95, 20/14

MASTERS

With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Knee Push Ups

Weight: 95/65, 14/10

MOVE

With a Partner 3 Rounds
800/600 Meter Row
20 Shoulder to Overhead
40 Wall Balls
20 Synchronized Push Ups

Weight: 55/35, 10/6

WOD GUIDANCE & GOALS
Grab a buddy and let’s go! For the row, shoulder to overhead, and wall balls, divide reps however you’d like between you and partner. For example, you could switch every 250/200 or every 500/400 meters with your partner to complete the row, break the stoh into sets of 5, and wall balls into sets of 10-15. However, for the push ups, you and your partner need to lock out at the top of every rep TOGETHER! Break every 5-10 push ups based on both of your pressing abilities. Target sub 30 minutes.

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