We have LOTs of outdoor workout space

Friday 210101 New Year’s WOD

Live ZOOM WOD- one BIG session today at 9am Password: TheHut

Start off 2021 right by joining us on ZOOM at 9am!


Four rounds for time of:
400m run/500m row
15 hang power snatch (50/35kg barbell)
30 wall ball shots (20/14#)
Post time and loads, and any scaling

Intended Stimulus
Here’s a brute for you today! Just a bit heavy on the snatches- but too heavy to go unbroken and likely sets of 5 in later rounds. Shoot for only 2 sets of wall ball shots… try hard to find a legit 10/9′ target to hit.

If you don’t have a barbell, use 2 dumbbells to get in double DB hang power snatches. Rx would be 50/35# dumbbells. If you don’t have a medicine ball, then do a single arm DB thruster, 15 on the L and 15 on the R, alternate as desired go a bit heavy as you won’t be needed to throw and catch it.
Ands while I hate to say it… if you are a non runner and don’t have something to row, cycle, etc… then you are going to get in 2 minutes of burpees. Rx would be 25 burpees.

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Due to the limits on class sizes. Every member must book their time slot in advance.

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