Endurance- 8am
It’s been awhile since we just went over to the post office road and ran 400’s. When done correctly this can be one of the tougher workouts at the gym.
Start with six 800’s with a 90 second rest between
Feeling good still? Add two more
Feeling like and animal add 2 more.
Shoot for the same fast pace on all 400’s which means you will have to hold yourself back a little bit on the first few and really push through on the last few. if you run a 2 minutes 400 on the first, and a 2:30 on the last, you went out too fast.


9am and 10am wod. For 9am and 10am come in and grab your equipment and go through the movements. We will start right at :15 after.

Rest 5 Minutes between wods

Wod 1 -5 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
Dumbbell Walking Lunge, 50/35 lbs, 10 m
10 Dumbbell Burpees, 50/35 lbs

Wod 2-
21-15-9 reps, for time of:
Dumbbell Power Clean, 50/35 lbs
Dumbbell Push Press, 50/35 lbs

Wod 3
3 rounds for time of:
12 Dumbbell Squats, 50/35 lbs
15 Dumbbell Floor Press, 50/35 lbs
18 Toes-to-bars