NEWS

HALLOWEEN THROWDOWN:

    • SAT 10/26: The throwdown is from 8:30a-10a, and the social is immediately following at 10a
    • There will be no classes Saturday morning

WOD

“Three in the Morning”

METCON

800 Meter Run
100 Sit Ups
5 Minute Plank
100 Russian Twists
800 Meter Run
Weight: 45/25

MASTERS

600 Meter Run
100 Sit Ups
5 Minute Plank
100 Russian Twists
600 Meter Run
Weight: 25/15

MOVE

400 Meter Run
75 Sit Ups
3 Minute Plank
75 Russian Twists
400 Meter Run
Weight: 15/10

WOD GUIDANCE & GOALS
A little run, ab-plank sandwich! Run the first 800 at your 5k pace, moderate but not a sprint. Complete the 100 sit ups (around 3-4 minutes) in one giant, slow set or break into faster sets of twenty five. Accumulate five minutes of a plank (on your elbows.) If you hold for a minute, then rest :15, the :15 rest does not count toward your 5 minutes. Once you complete the five minutes, pick up a plate and without bouncing it from side to side, complete 100 total Russian twists. Run the final 800 at your 1 mile pr pace, so faster than you started. Target 22 minutes (25 min cap.)

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