NEWS

  • PRESIDENTS DAY/MARATHON MONDAY
    • Mon 4/17
    • Two classes ONLY 6:30a + 8:30a
  • APRIL VACATION SCHEDULE
    • MWF – No 9:30a Class
    • MWTH – No Teens Class

WOD

“Bamba”

METCON

6 x on the 3 Minute
250/200 Meter Row
10 Toes to Bar
1 Power Snatch

Weight: 135/95

MASTERS

6 x on the 3 Minute
250/200 Meter Row
10 Knee Ups
1 Power Snatch

Weight: 115/75

MOVE

6 x on the 3 Minute
200/150 Meter Row
10 V-Ups
1 Hang Power Snatch

Weight: 75/55

WOD GUIDANCE & GOALS
Row the 250/200m in :60 or less, do your toes to bar unbroken or in sets of 6 and 4, then take one big breath before completing a single power snatch. Your goal is to complete each round with around :60 of rest before the next round begins. Record intervals.

Courtesy of MoTown

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