NEWS

  • 2024 Internal Team Throwdown!!
    • Saturday, May 11th 8:30a-10a
    • Social/Potluck to follow
    • See post for details

WOD

“Half of Forever”

METCON

8 Rounds
4 Hang Power Cleans
6 Front Rack Lunges
8 Toes to Bar
10 Box Jumps, 20″
Weight: 165/115

MASTERS

8 Rounds
4 Hang Power Cleans
6 Front Rack Lunges
8 Knee Ups
10 Step Ups, 24″
Weight: 125/85

MOVE

8 Rounds
4 Hang Power Cleans
6 Front Rack Lunges
8 V-Ups
10 Step Ups 20″
Weight: 75/55

WOD GUIDANCE & GOALS
Sweat-fest Saturday!! We love a workout with LOTS of rounds and SHORT rep schemes. Keep as many of these movements unbroken for as long as possible. With a moderately heavy weight, do the hang power cleans and front rack lunges (6 total reps) unbroken. They will not feel easy, but you shouldn’t have to break them. Keep the toes to bar unbroken, and when you have to break 5/3. Find a steady pace on the box jumps that you can maintain for all eight rounds. Target 16 minutes.

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