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

“The Hangman”

METCON

4 Rounds
15 Toes to Bar
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
400 Meter Run

Weight: 155/105

MASTERS

4 Rounds
15 Knee Ups
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
400 Meter Run

Weight: 125/85

MOVE

4 Rounds
12 Leg Lifts
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
300 Meter Run

Weight: 95/65

WOD GUIDANCE & GOALS
This spicy number is courtesy of Wunderlust! Break the toes to bar into 10/5 or 6/5/4 reps, completing them in around :45-:60. For the barbell movements, break the deadlifts at eleven (to shake out your grip), then do the twelfth and hang on for eight hang power cleans. Drop the bar, and get ready for your last hang power clean and ALL six of your shoulder to overhead. The barbell series will take :60-:75. Then run the four hundred at a moderate pace, except for the last one which you’ll run ALL OUT! Target 18 minutes.

Courtesy of Wunderlust

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