NEWS

  • Clothing + Toiletry Donations: Mon 11/20 – Friday 12/8. Details HERE
  • 100K Row Challenge: Details HERE

WOD

“Talk of the Town”

METCON

5 x on the 4 Minute
15/12 Calorie Bike
25 Squats
15 Toes to Bar

MASTERS

5 x on the 4 Minute
12/9 Calorie Bike
25 Squats
15 Knee Ups

MOVE

5 x on the 4 Minute
9.6 Calorie Bike
15 Squats
10 V-Ups

WOD GUIDANCE & GOALS
It’s a race! Complete the calorie bike at a moderate pace (at least 55+ rpm) finishing undr :60. Your legs will feel like jelly into the air squats, keep pushing through the lactic acid build up to finish them in under :60. Then complete the toes to bar in 10/5 or 6/5/4 reps, again completing the reps under :60, leaving one minute of rest before the next interval. Target 3:00 per interval, record your results.

Post Intervals to Comments.