NEWS

  •  Holiday Party: Friday 12/1, no 5:30pm class
  • Clothing + Toiletry Donations: Mon 11/20 – Friday 12/8. Details HERE
  • 100K Row Challenge: Details HERE

WOD

“New Jersey”

METCON

5 Rounds
20 Russian KB Swings
10 Push Up Plank Pull Thru
20/15 Calorie Row

Weight: 53/35

MASTERS

5 Rounds
20 Russian KB Swings
10 Push Up Plank Pull Thru
15/12 Calorie Row

Weight: 35/26

MOVE

5 Rounds
15 Russian KB Swings
10 Push Up Plank Pull Thru
12/9 Calorie Row

Weight: 53/35

WOD GUIDANCE & GOALS
Thank you Motown for another sweet triplet! Keep the eye-height kettlebell swings unbroken for as long as possible. Swings will take around :40 to complete. Then we have a NEW MOVEMENT!! Do a push up, with the kettlebell sitting just outside your armpit. Take the opposite hand and pull the kettlebell through to the opposite side. Each time you pull the kb under your body, it counts as a rep. Pull thrus will take about :30-:45 to complete. Then row the designated amount of calories in around :75, scaling the reps to meet the time domain. Target 12-15 minutes

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