NEWS

Summer Spirit Friday 8/4
School Spirit! Wear your/family’s college, high school, middle school, daycare, etc., tshirt, sweatshirt, shorts, you name it!

WOD

“Feeling Flirty”

METCON

30-20-10
Hang Power Snatch
Toes to Bar
500/400 Meter Row

Weight: 95/65

MASTERS

30-20-10
Hang Power Snatch
Knee Ups
500/400 Meter Row

Weight: 75/55

MOVE

20-10-5
Hang Power Snatch
V-Ups
400/350 Meter Row

Weight: 55/35

WOD GUIDANCE & GOALS
Choose a weight for the hang power snatch that you can cycle for at least 10 consecutive reps. Break the toes to bar into sets of 5-10, taking small breaks then row the 500/400 meters at your 5k pace (less than 2:00). The last round try to do the snatches and toes to bar unbroken, then push your pace on the row. Target 15 minutes.

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