NEWS

  • Clothing + Toiletry Donations: Mon 11/20 – Friday 12/8. Details HERE
  • 100K Row Challenge: Details HERE

WOD

METCON

STRENGTH
Hang Power Snatch
5×3, across

FOR TIME
3 Rounds
25 Power Snatch
500/400 Meter Row
Rest 1 Minute
Weight: 75/55

MASTERS

STRENGTH
Hang Power Snatch
5×3, across

FOR TIME
3 Rounds
25 Power Snatch
400/350 Meter Row
Rest 1 Minute
Weight: 65/45

MOVE

STRENGTH
Hang Power Snatch
5×3, across

FOR TIME
3 Rounds
15 Power Snatch
350/300 Meter Row
Rest 1 Minute
Weight: 55/35

WOD GUIDANCE & GOALS
Technique Time! Coaches will help you break down the hang power snatches, specifically focusing on getting your elbows locked out by the time your feet land. Ideally you’ll do your working sets of three at a 7.5-8/10 effort. If your form isn’t dialed in, stay light and focus on mechanics.

THEN, we have a hero wod/rowing mash up! Choose a weight for the power snatches that you can cycle for at least 15 unbroken before having to break. Complete the power snatches in around :90. Push your pace on the row (2:00 or less) since you have a minute of rest to recover after every round. Record your total time, including your rest. Target 13-15 minutes.

Post Weight + Time to Comments. Compare Scores HERE.