NEWS

  • PRESIDENTS DAY/MARATHON MONDAY
    • Mon 4/17
    • Two classes ONLY 6:30a + 8:30a
  • APRIL VACATION SCHEDULE
    • MWF – No 9:30a Class
    • MWTH – No Teens Class

WOD

“Dr. Dre”

METCON

5 Rounds
5 Strict Pull Ups
7 Jerks
9 Sit to Stands
300 Run

Weight: 155/105

MASTERS

5 Rounds
3 Strict Pull Ups
7 Jerks
9 Sit to Stands to Mat
300 Run

Weight: 115/75

MOVE

5 Rounds
10 Ring Rows
7 Jerks
9 Sit to Stands to Mat
200 Run

Weight: 75/55

WOD GUIDANCE & GOALS
Pull, push, sit and run! Complete the strict pull ups in as few sets as possible, wrapping up the 5 reps in :30 or less. The first few rounds of this workout, try to do the jerks straight. Rounds 4 and 5 you may have to do sets of 4 and 3. Keep a continuous pace on the sit to stands (:30-:45), use the blue or red mats as scaling options. Then run the 300’s in 1:15-1:30, and remember to push the pace on the final round. Target 17 minutes.

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