NEWS
- Winter Break Schedule: HERE
WOD
“Move + Shaker”
12 x On the 3:00
6 Burpees
300 Meter Run
30 Double Unders
12 x On the 3:00
6 Burpees
300 Meter Run
8 Attempts
12 x On the 3:00
4 Burpees
200 Meter Run
50 Single Unders
WOD GUIDANCE & GOALS
It’s a race against the clock! Complete the burpees in around :12-:18, then head out the door for a 300 meter run at your 5k pace (you don’t want to blow up here on the first few rounds.) Target 1;30 for the 300m or scale to 200 meters to keep between :60-:90. The doubles will take around :30, giving you :30-:60 of rest before the next round. Record your interval times.
Post Intervals to Comments. Compare Scores HERE.
4 burpees 200 8 dubs
6/15 cal bike/4-8 SUSUDUDUs each round
6 burpee/300/phoned in jumprope
Brutal honesty; Go Bills!
2:11/2:01/2:06/2:08/2:12/2:10/2:08/2:06/2:08/2:13/2:12/2:22 (6 Burpees, 15 Cal Bike, 10 x 30# Ball Slams)
MVx 2:01 – 2:13
1-8 mcx then 200m runs
mc- 200m run