NEWS

  • TODAY MON 9/2: ONE Class at 8:30a
  • Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting THIS Wed 9/4

WOD

“Have a Seat”

METCON

AMRAP 30
With a Partner
300 Meter Run
50 Box Jumps
300 Meter Run
50 Jumping Pull Ups
300 Meter Run
50 Knees to Elbow
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press

Height: 24/20
Weight: 135/95

MASTERS

AMRAP 30
With a Partner
300 Meter Run
50 Step Ups
300 Meter Run
50 Jumping Pull Ups
300 Meter Run
50 Knee Ups
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press

Height: 24
Weight: 115/75

MOVE

AMRAP 30
With a Partner
200 Meter Run
40 Step Ups
200 Meter Run
40 Jumping Pull Ups
200 Meter Run
40 Tuck Ups
200 Meter Run
40 Deadlifts
200 Meter Run
40 Push Press

Height: 20″
Weight: 75/55

WOD GUIDANCE & GOALS
Partner WOD! ALL of the 300 meter runs are WITH your buddy. You will then divide the 50 reps of the other exercises however you’d like. Keep the rep schemes small (5-10 reps) so you can move fast! Choose a weight for the barbell that feels moderately heavy for the deadlifts, and heavy for the push press. Record rounds + reps. Target 1+ round.

Post Rounds to Comments. Compare Scores HERE.