NEWS

Schedule Change: Fourth of July Week

  • TODAY  7/6 – ONE CLASS at 8:30a
  • TOMORROW 7/7 – Regular Schedule

WOD

“Hymn for the Weekend”

METCON

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
200 Meter Run

Weight: 50/35, 225/155, 70/53

MASTERS

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
200 Meter Run

Weight: 35/20, 165/115, 53/35

MOVE

AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
100 Meter Run

Weight: 25/15, 115/75, 35/26

WOD GUIDANCE & GOALS
We’re getting sweaty on a saturday! Using two dumbbells (held in the suitcase position) complete twelve total lunges, and choose a weight you can do unbroken every round. The deadlifts are with a barbell, and should be unbroken for at least the first two or so rounds, then you may have to break them in to 8/4 or 6/6. The kb swings should be heavy, but not so heavy that you have to break a set of twelve. Then, use the two-hundred meter run as your recovery (yup, the run is the rest!) Target 10 rounds.

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