NEWS

  • ABBREVIATED SCHEDULE 8/14-8/21 (reflected on Triib)
    • Sat 8/21: No 7a class
    • W 8/18: No Teens
    • WF 8/18+20: No 9:15a class
    • TTH 8/17+19: No 12p class

WOD

“Gnat”

METCON

6 Rounds
15 Kettlebell Swings
12 Burpee Box Jumps
9 Toes to Bar

Weight: 53/35
Height: 24/20

MASTERS

6 Rounds
15 Kettlebell Swings
12 Burpee Box Jumps
9 Knee Ups

Weight: 35/26
Height: 20

MOVE

6 Rounds
12 Kettlebell Swings
9 Burpee Step Up
6 Leg Lifts

Weight: 26/18
Height: 24/20

WOD GUIDANCE & GOALS
Get ready for this fun little triplet! Choose weight for the swings that you can do unbroken for 15  reps every round. The burpee box jumps (NOT overs) are the workout. Find a steady pace you can maintain for the 12 reps (:04-:05 per rep). Try to do the toes to bar unbroken or in 5/4 reps. Target sub 15 minutes.

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HOME WOD

6 Rounds
15 Mt. Climbers
12 Burpee Box Jumps
9 Leg Lifts

ENDURANCE

Rest