NEWS

  • LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
    • 7a, 8:15 and 9:30a classes ONLY!
    • 10:30a teens – Wayland only
  • THU WOD Recording: Here

WOD

“Head + Heart”

METCON

6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Jump Overs
200 Meter Run
Rest 1 Minute

Weight: 135/95
Box: 24/20

MASTERS

6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Step Overs
200 Meter Run
Rest 1 Minute

Weight: 95/65
Box: 24/20

MOVE

6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Step Overs
200 Meter Run
Rest 1 Minute

Weight: 75/55
Box: 20″

WOD GUIDANCE & GOALS
Choose a weight for the cleans and jerks that you can do unbroken for at least the first two rounds. The cleans, plus the jerks, will take :45-:60. The 12 box overs will take around the same amount of time (:45-:60) as will the 200m run (:45-:60). Target 3 minutes per round.

Courtesy of PrvnFit

Post Total Time to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

5k