1070 US 46, Ledgewood, New Jersey 07852

FRIDAY 7.13.18

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FRIDAY 7.13.18

WOD

  "JOSIE"
For time: 1-mile Run Then, 3 rounds of: 30 Burpees 4 Power cleans (155lbs/105lbs) 6 Front squats (155lbs/105lbs) Then, 1-mile run
*Wear a 20lbs/14lbs vest if you have one. 
  INTENDED STIMULUS

Hero WOD! The challenging part for this workout is the volume of burpees as well as the final mile run. The load on the power cleans and front squat is moderate and should not take up a lot of time, all sets should be unbroken or fast singles. Faster athletes will finish this workout in under 30:00 and no one should exceed 40:00. Only advanced athletes doing the rx'd loads should attempt this workout with a weight vest today.

 

We strive to educate people on healthy lifetime changes, to be the standard of excellence in functional fitness, and to do everything possible to encourage the best out of our athletes.

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