NEWS

Schedule Change: Fourth of July Week

    • Mon 7/1 and Tue 7/2 – Regular Schedule
    • Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
    • Thursday 7/4: CLOSED
    • Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a

WOD

METCON

STRENGTH
Deadlift
6x(2+2) across
at 8.5/10 effort
FOR TIME
5 x on the 3 Minute
25 Double Unders
250/200 Meter Row
25 Double Unders

MASTERS

STRENGTH
Deadlift
6x(2+2) across
at 8.5/10 effort
FOR TIME
5 x on the 3 Minute
7 Attempts
250/200 Meter Row
7 Attempts

MOVE

STRENGTH
Deadlift
6x(2+2) across
at 8.5/10 effort
FOR TIME
5 x on the 3 Minute
40 Single Unders
200/150 Meter Row
40 Single Unders

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to an 8/10 effort for the 6 x (2+2) deadlifts. You’ll do 2 reps touch and go, drop the bar, and then immediately reset for another set of 2 reps. Form always trumps weight, so if your back moves out of a neutral position for any of the reps, reduce the weight on your bar to optimize your mechanics. Record your weight.

Then for conditioning, complete both sets of 25 dubs in :30 or less, and the row in :60 or less. Modify meters and reps to meet the time domains, so you have :60 of rest before the next set. Record intervals.

Post Weight + Time to Comments. Compare Scores HERE.