NEWS

  • Summer Spirit Friday 7/21: 80’s!! Wear anything on theme with the 80’s

WOD

“The Admiral”

METCON

3 Rounds:
20 Burpee Pull Ups
20 Front Squats
20 Box Jumps

Weight: 155/105
Height: 24″

MASTERS

3 Rounds:
15 Burpee Pull Ups
15 Front Squats
15 Box Jumps

Weight: 125/85
Height: 20″

MOVE

3 Rounds:
10 Burpee Pull Ups
10 Front Squats
15 Step Ups

Weight: 95/65
Height: 24″

WOD GUIDANCE & GOALS
Set a steady pace on the burpee pull ups, completing them in no more than three minutes. Choose a weight for the front squats you can do at least 10-12 straight before taking a break. The front squats will take no more than two minutes. Then chip away at your box jumps (:60-:90). Target 20 minutes.

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