NEWS

On Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social! Sign up at the front desk (both partners names and potluck contribution) by Monday, October 24th. If you need a partner, just let Mel know!

WOD

“I Got One”

METCON

0:00-10:00
5 Rounds
5 Deadlifts
15 Medball Sit Ups
10:00-20:00
5 Rounds
5 Power Snatch
50 Double Unders

Weights: 185/135, 20/14, 135/95

MASTERS

0:00-10:00
5 Rounds
5 Deadlifts
15 Medball Sit Ups
10:00-20:00
5 Rounds
5 Power Snatch
15 Attempts

Weights: 155/105, 14/10, 115/75

MOVE

0:00-10:00
5 Rounds
5 Deadlifts
15 Sit Ups
10:00-20:00
5 Rounds
5 Hang Power Snatch
75 Single Unders

Weights: 135/95, 10/6, 75/55

WOD GUIDANCE & GOALS
Short and Potent! Both of these five rounders can be completed in around five minutes. Choose a weight for the deadlifts that’s moderately heavy and can be done unbroken every round. Move quickly on the medball sit ups, completing them in less than :60. Any remaining time in the 10 minute period, you get to rest! For the second couplet, drop the weight for the snatches to something you can cycle for at least 3 reps before resting. Do the snatches unbroken or in sets of 3/2 reps. The double unders should take no more than :60. Record two times.

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