NEWS

  • TODAY: 6:30a, 8:30a + 5:30p
  • Winter Break Schedule: HERE

WOD

METCON

STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
15 KB Swings
15 Box Jumps

Weight: 53/35
Height: 24/20

MASTERS

STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
15 KB Swings
15 Step Ups

Weight: 35/26
Height: 24

MOVE

STRENGTH
Overhead Squat
3×3, across

FOR TIME
5 Rounds
10 KB Swings
10 Step Ups

Weight: 26/18
Height: 20

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8-8.5/10 effort for your working sets of three reps. If range of motion or mechanics falters, reduce weight and focus on form.

Then get ready for some cardio!! Choose a weight for the kettlebell that you can swing for 15 reps unbroken every round (so on the lighter side.) Immediately go right into the box jumps, taking a breather on the step down. Each round should take no more than :90. Target 8 minutes (cap at 10.)

Post Weight + Time to Comments. Compare Scores HERE.