NEWS

  • St. Patty’s Day Potluck + Game Night: RSVP by TODAY 3/15

WOD

“Open 24.3”

METCON

5 Rounds
10 Thrusters
10 Chest to Bar
Rest 1 Minute
5 Rounds
7 Thrusters
7 Bar Muscle Ups

Weight: 95/65, 135/95

MASTERS

5 Rounds
10 Thrusters
10 Pull Ups
Rest 1 Minute
5 Rounds
7 Thrusters
7 Chest to Bars

Weight: 65/45, 95/65

MOVE

5 Rounds
10 Thrusters
10 Ring Rows
Rest 1 Minute
5 Rounds
7 Thrusters
7 Jumping Pull Ups

Weight: 55/35, 65/45

WOD GUIDANCE & GOALS
This is going to be a lung and leg burner. Two complimentary movements make for one spicy workout! Choose a thruster weight for the first couplet that you can easily make it through 10 reps unbroken for at least the first two rounds, and then may have to break into 6/4 reps. For the second couplet, choose a weight that have to break up the first round into 4/3 reps. For the chest to bars and bar muscle ups, start with big sets and then break into smaller sets as the affects of this workout settle in (rounds 3-5) Try to complete the first couplet around 5 minutes, REST (yup!) for 1 minute before starting the second couplet. Do your best to finish the second couplet under the 15 minute cap.

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