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

METCON

STRENGTH
Front Rack Deficit Lunges
4 x 12, building
FOR QUALITY
EMOM 15
1 – 50 Double Unders
2 – 10 Strict Ring Dips
3 – 10 Strict Pull Ups

MASTERS

STRENGTH
Front Rack Deficit Lunges
4 x 12, building
FOR QUALITY
EMOM 15
1 – 15 Attempts
2 – 5 Strict Ring Dips
3 – 5 Strict Pull Ups

MOVE

STRENGTH
Front Rack Deficit Lunges
4 x 12, building
FOR QUALITY
EMOM 15
1 – 75 Single Unders
2 – 10 Jumping Ring Dips
3 – 10 Jumping Pull Ups

WOD GUIDANCE & GOALS
Coaches will help you build to a moderate weight (6/10 effort) for the first set of front rack deficit lunges. The deficit will be from a 45 or 25 pound plate. Alternate legs to complete a set of twelve reps. With each working set try to build in weight without failing any sets. Record the heaviest set.

Then for the EMOM, do the strict movements FOR QUALITY! Scale reps before scaling the movements, and ensure your range of motion is SPOT ON! Record any modifications.

Post Weight + Mods to Comments. Compare Scores HERE.