NEWS

  • Hero WOD “CLOVIS” on SUNDAY: This Sunday’s Rise-N-Grind workout is:
    • AMRAP 50:
      1 Mile Run
      15 Burpee Pull Ups OR
    • 10 Mile Run + 150 Burpee Pull Ups

If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.

WOD

“Can’t Go Back Again”

METCON

100-80-60-40-20 Double Unders
10-8-6-4-2 Clean+Jerk

Weight: 135/95

MASTERS

30-25-20-15-10 Attempts
10-8-6-4-2 Clean+Jerk

Weight: 115/75

MOVE

150-125-100-75-50 Single Unders
10-8-6-4-2 Clean+Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Quick and breathy! The double unders will take 2:00, :90, :60, :45 and :30. Modify attempts and/or singles to meet the time domains. For the clean and jerks, choose a weight where you can connect 3-5 reps in a row before having to break. Every set will take less than :30 to complete. Target 8-10 minutes.

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