NEWS

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

WOD

METCON

STRENGTH
Deadlift
5 x 6, across
FOR REPS
AMRAP 10
15 Burpees
5 Shuttle Runs

MASTERS

STRENGTH
Deadlift
5 x 6, across
FOR REPS
AMRAP 10
15 Burpees
5 Shuttle Runs

MOVE

STRENGTH
Deadlift
5 x 6, across
FOR REPS
AMRAP 10
9 Burpees
3 Shuttle Runs

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 8-8.5/10 effort for all five sets of six reps. Reps 4-6 should feel taxing without your form breaking down. Take two minutes of rest between sets.

THEN, the AMRAP is going to be a gasser! Complete fifteen burpees in about :60-:75, then RUN 5 shuttles (down (25″) and back is one rep.) Keep the same, uncomfortable pace for all ten minutes. Target 4-5 rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.