NEWS

  • Winter 2023 Nutrition Recharge:
    • Dates: Monday 1/9-Sunday 2/5
    • Accountability through Triib
    • Week Bonus Mindfulness Challenges
    • Details and Sign Up HERE

WOD

“You’re So Vane”

METCON

7 Rounds
12 Back Squats
18/15 Calorie Row
Rest 1 Minute

Weight: 135/95

MASTERS

7 Rounds
12 Back Squats
15/12 Calorie Row
Rest 1 Minute

Weight: 115/75

MOVE

7 Rounds
9 Back Squats
12/9 Calorie Row
Rest 1 Minute

Weight: 75/55

WOD GUIDANCE & GOALS
From the floor, get the barbell to your back rack safely to execute the 12 back squats (unbroken). Reps 9-12 will get spicy on round three. Once you complete the squats, hop onto a rower at a moderate/fast pace to complete the designated calories (:60-:75). Then REST 1 minute before the next round. Target :90 per interval and record all seven rounds.

Post Intervals to Comments.

HOME WOD

10 Rounds
12 Jumping Squats
100 Meter Sprint
Rest 1 Minute

ENDURANCE

Home WOD