NEWS

  •  TONIGHT Holiday Party: NO 5:30pm class
  • Clothing + Toiletry Donations: Mon 11/20 – Friday 12/8. Details HERE
  • 100K Row Challenge: Details HERE

WOD

“Happy Star”

METCON

100-200-300-400 Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters
Weights: 115/75, 135/95, 155/105, 175/115

MASTERS

100-200-300-400 Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters
Weights: 75/55, 95/65, 115/75, 135/95

MOVE

100-200-300-400 Meter Run
5-7-9-11
Burpee
Thrusters

Weights: 55/35, 65/45, 75/55, 85/65

WOD GUIDANCE & GOALS
Every round, increase the run by 100m and the reps for burpees/thrusters by 2. ALSO, increase the weight of the thruster as the reps increase! The first set should be manageable and fast, the second set of thrusters should be unbroken but difficult reps 5-7, and the third and fourth sets you may have to break in the middle. Target 15 minutes

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