WOD and Burn – Tuesday 1/21

Our annual participation in the Nate WOD challenge.
A fundraiser that benefits One Summit – a nonprofit with a mission of building resilience in kids battling cancer through experiential learning and mentorship with U.S. Navy SEALs. Here is how the Challenge works!

We will be asking our members to participate in the hero WOD “Nate” on Tuesday, February 4th. Given that it is an AMRAP, we are asking everyone to make a donation to our team’s page for every round completed. All of the proceeds will benefit One Summit. If you donate fractions of a dollar for each round you complete, we can beat our donation from last year.

Follow the link and sign up now!

Spend 2 minutes in Z1
Then, complete for quality
2 rounds of “Cindy” with a monster band
1 round of
10 wall balls
10 sit-ups
10 dips

Quick mobility blast

CF and Burn WOD
“Flow Chart”
Work for 1:30, rest for 1:30
Alternate between A, B and C 3 times each
A. 18/14 cals AB
ME wall balls with time remaining
B. 18/14 cals row
ME sit-ups with time remaining
C. 18/14 cals ski
ME ring dips with time remaining
Intended stimulus – a Port classic of work to rest ratio based intervals. You will be getting a 1:1 so moving pretty quickly will be a priority. If you are someone who has found it difficult to push the conditioning pieces of some workouts today is a good day to try and fix that. Since you know you will be getting a good break, really pushing the cals will pay off in reps. So do it.

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