NEWS

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

WOD

“Pretty Girls Walk Like”

METCON

400 Meter Row
40 V-Ups
400 Meter Row
40 KB Swings
400 Meter Row
40 KB Lunges
400 Meter Row
40 KB SDHP
400 Meter Row
40 Burpees
400 Meter Row
40 Bicycle Sit Ups per Side

Weight: 70/53

MASTERS

400 Meter Row
40 Tuck-Ups
400 Meter Row
40 KB Swings
400 Meter Row
40 KB Lunges
400 Meter Row
40 KB SDHP
400 Meter Row
40 Burpees
400 Meter Row
40 Bicycle Sit Ups per Side

Weight: 53/35

MOVE

300 Meter Row
30 Leg Lifts
300 Meter Row
30 KB Swings
300 Meter Row
30 KB Squats
300 Meter Row
30 KB SDHP
300 Meter Row
30 Burpees
300 Meter Row
30 Bicycle Sit Ups per Side

Weight: 35/26

WOD GUIDANCE & GOALS
It’s a regatta! Complete each 400 meter row in 2:00 or less (scale to meet the time domain), and between complete the bodyweight or kettlebell movement in about the same amount of time. Choose a weight for the kettlebell that slows you down, and you have to break the forty swings. Target 24 minutes.

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