NEWS

  • Summer Spirit Fridays
    • Friday 6/30 Spirit is Red, White and Blue!
  • Schedule Change: Fourth of July Week
    • Monday 7/3: ONE Class at 8:30a
    • Tuesday 7/4: CLOSED
    • Wednesday 7/5: ONE Class at 8:30a
    • Thursday- Sunday: Regular Schedule

WOD

“Kaboom”

METCON

AMRAP 8
48 Double Unders
8 Jerks
Rest 1 Minute
AMRAP 8
8 Lateral Burpees
8 Jerks

Weight: 135/95

MASTERS

AMRAP 8
16 Attempts
8 Jerks
Rest 1 Minute
AMRAP 8
8 Lateral Burpees
8 Jerks

Weight: 115/75

MOVE

AMRAP 8
70 Single Unders
8 Jerks
Rest 1 Minute
AMRAP 8
8 Burpees
8 Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Ya better work! Crank out double unders (or your modification) in sixty seconds or less. Aim for all eight jerks unbroken for at least the first two rounds, then you may have to break them into five and three reps. Target 4-5 rounds. Rest one minute before starting the second AMRAP, in which you’ll ditch the rope for burpees lateral over the bar and keep the jerks. For the second AMRAP, since it’s a push to a push, your triceps are going to be on fire! Break the jerks from the start into five and three reps, and target 6-7 rounds.

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