07/02/2018
Announcements!!
Metcon (AMRAP – Rounds)
25 Minute EMOM (5 Rounds)
1) 200m Run
2) 8 Strict Pull Ups
3) 10 Box Jumps, 30/24″
4) 12 Front Rack Lunges, 53/35# 1 KB
5) 50 Double Unders
1) 200m Run
2) 8 Strict Pull Ups
3) 10 Box Jumps, 30/24″
4) 12 Front Rack Lunges, 53/35# 1 KB
5) 50 Double Unders
Record number of minutes successfully completed.
Competition Standard (Rx+):
Replace Strict Pull Ups with 1 Legless Rope Climb
Masters 55+ (Rx):
225/175m Row
Box Step Ups, 24/20#
KB: 35/26#
2:1 Single Unders
Scales:
Jumping Pull Ups with negative
Box: 24/20″ or step ups
KB: 35/26#, 26/18#, or lighter
Fewer # of double unders or 2:1 Single Unders
2. July 4th Class Schedule:
Hero WOD at 9:30am
Feel Free to bring a friend, we will have scaling options availible for all fitness levels.
Stay after the workout:
Lauren Davis will have free recovery avalible after the workout.
Bring food and drinks to grill and hangout after the workout.