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TODAY’S W.O.D;

8AM WOD:

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 total rounds. The stations are:

1. Wall-ball: 20-pound ball, 10 ft. target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
*Compare to 10/15/16.

9AM Endurance WOD:

Three rounds for time:
100-meter Sprint
Rest 30 seconds
10 Tuck Jumps
Rest 30 seconds
100-meter Sprint
Rest 30 seconds
10 Burpees
Rest 30 seconds
100-meter Sprint
Rest 30 seconds

Rest 10 minutes, then…

Time Trial 1-mile Run. Run as fast as you can.

10:30 to 11:45AM – Yin Yasa Yoga

$10 drop-in*

*Unfortunately we are no longer selling multiple passes for yoga due to October being the final month that we will offer Yoga. Yoga will be discontinued at the end of October 2017.

Post total reps for 8AM and times for 9AM to Members Area or comments.

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