Saturday May 18, 2019

To shine on those living in darkness and in the shadow of death, to guide our feet into the path of peace. Luke 1:79.

May 18th WOD:
In teams of 3.  5 Rounds for time:
Person 1: 15/12cal bike
Person 2: 15 Wall ball shots (20lbs/14lbs ball to 10ft/9ft target)
Person 3: 8 Burpee box jumps (24″/20″)

*When each person has finished their required work, the group rotates. One round is completed when each person has done all 3 movements.

Options
Bike fewer calories to stay inside 1 minute.  If these numbers are not challenging, move calories up to 20/18.

Wall Ball Shot
*Increase load to 30lb/20lb if 15 reps will be very easy for all rounds.
*Reduce reps or load if needed to be consistent with 15 reps.

Burpee Box Jumps
*Modify the movement to a burpee step-up.
*Reduce height to be consistent and fast.
*Burpees with no height or box.


POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.