Saturday 9/9/17

Yoga is CANCELLED this Sunday! Open Gym still on as scheduled starting at 11:00AM. 


“Four Decades”

With a running clock:

On the 0:00, 10:00, 20:00, and 30:00, complete as fast as possible for time:

500m Row
15 Burpees
20 Weighted (KBs or DBs) Double Front Rack Box Step-Ups (20″ box everyone)
400m Run

Get & record your time for each of the 4 rounds — goal is to stay consistent or get faster


PNF Hamstring Stretch – with band, rig, or partner – 90 sec/side
Foam Roll Inner Quads (Vastus Medialis) – 90 sec/side

Categories: WOD

Previous Post:


Next Post: