NEWS

  • FRI WOD Recording: Here

WOD

“For The Night”

METCON

4 Rounds
25 Kettlebell Swings
200 Meter Medball Run
25 Goblet Squats
200 Meter Medball Run
Weights: 53/35, 20/14

MASTERS

4 Rounds
25 Kettlebell Swings
200 Meter Medball Run
25 Goblet Squats
200 Meter Medball Run
Weights: 35/26, 14/10

MOVE

4 Rounds
15 Kettlebell Swings
200 Meter Medball Run
15 Goblet Squats
200 Meter Medball Run
Weights: 26/18, 10/6

WOD GUIDANCE & GOALS
The first set of kettlebell swings and goblet squats should be unbroken. Rounds 2-4, break at rep 15 then finish the set. Run the 200’s as fast as you can with the medball. Target 16 minutes.

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HOME WOD

4 Rounds
25 Step Ups
10 Flights
25 Squats
10 Flights

ENDURANCE

Rest