NEWS

  • Mile-A-Day in May – starts TODAY!
    • Run, walk, skip, or bear crawl 1 mile, OUTSIDE, everyday in May
    • Mark your progress at the front desk
    • Better yet, do your daily mile with a friend!
  • 2024 Internal Team Throwdown!!
    • Saturday, May 11th 8:30a-10a
    • Social/Potluck to follow
    • See post for details

WOD

“Get Back”

METCON

With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Push Ups

Weight: 135/95, 20/14

MASTERS

With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Knee Push Ups

Weight: 95/65, 14/10

MOVE

With a Partner 3 Rounds
800/600 Meter Row
20 Shoulder to Overhead
40 Wall Balls
20 Synchronized Knee Push Ups

Weight: 55/35, 10/6

WOD GUIDANCE & GOALS
Grab a buddy and let’s go! For the row, shoulder to overhead, and wall balls, divide reps however you’d like between you and partner. For example, you could switch every 250/200 or every 500/400 meters with your partner to complete the row, break the stoh into sets of 5, and wall balls into sets of 10-15. However, for the push ups, you and your partner need to lock out at the top of every rep TOGETHER! Break every 5-10 push ups based on both of your pressing abilities. Target 30 minutes (35 min cap.)

Post Time to Comments. Compare Scores HERE.