NEWS

Schedule Change: Fourth of July Week

  • TODAY 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
  • Thursday 7/4: CLOSED
  • Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a

WOD

“I Got You”

METCON

10 Rounds
30 Double Unders
20 DB Deadbugs
10 DB Floor Press
5 Strict Pull Ups

Weight: 50/35

MASTERS

10 Rounds
10 Attempts
20 DB Deadbugs
10 DB Floor Press
5 Banded Strict Pull Ups

Weight: 35/20

MOVE

10 Rounds
45 Single Unders
20 DB Deadbugs
10 DB Floor Press
5 Upright Ring Rows

Weight: 25/15

WOD GUIDANCE & GOALS
We love a 10 rounder with shorter rep schemes! The dubs (or scaling option) will take :30 or less, use one db for the db deadbugs (:30), and grab a second db for the floor press (unbroken every round, in about :20). Complete each round with five pull ups. You should be able to connect 3/2 while you’re fresh, then maybe 2/2/1 as the workout continues. Target 20-25 minutes.

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