Thursday September 5, 2019

Let us hold unswervingly to the hope we profess, for He who promised is faithful. Hebrews 10:23.

Sept. 5th WOD:
Every 3:00 for 30:00 (10 sets):
Alternating between: 25/20cal Row or air bike sprint
100ft Burpee broad jump

*The flow is as follows:
0:00-3:00= 25/20cal Row or bike sprint
3:00-6:00= 100ft Burpee broad jump
6:00-9:00= 25/20cal Row or bike sprint
9:00-12:00= 100ft Burpee broad jump
*You will complete 5 sets of each movement.

 Notes: SPRINT! This interval session encourages 100% effort on all sets today. Faster athletes will be done in under 1:00 on every set. Ideally, no interval lasts longer than 1:30.


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.