NEWS

  • Mile-A-Day in May
    • 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

“Snow on the Beach”

METCON

4 Rounds on the 5 Minute
400 Meter Run
20 DB Cleans
10 Chest to Bar Pull Ups

Weight: 50/35

MASTERS

4 Rounds on the 5 Minute
400 Meter Run
20 DB Cleans
10 Pull Ups

Weight: 35/20

MOVE

4 Rounds on the 5 Minute
300 Meter Run
20 DB Cleans
5 Banded Strict

Weight: 25/15

WOD GUIDANCE & GOALS
The faster you move, the more rest you get! Run the 400 meters in around 2:00. The last 50 meters, slow to a jog so you can immediately pick up the dumbbells for the cleans. Choose a weight for the cleans that you can cycle for 10 reps before having to break the set. Then complete the 20 reps in two sets of 5 reps to save your grip for the chest to bars. Do the chest to bar pull ups (or upper-body pulling movement) unbroken or in two sets of five reps. They should take no more than :60 to complete, so scale reps before scaling the movement. Target 3:30-4 minutes per interval, and record your times

Post Intervals to Comments. Compare Scores HERE.