The 6am getting their benchmark WOD “Nancy” on before most people have even woke up! #dedication.
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Announcement: The Sunday Open Gym time has changed to 8:00am-10:00am! This is a great way to make up a day you missed throughout the week. Go get your WOD on!
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WOD

“Hot Rod”
For Time:
24-20-16-12:
Calorie Assaut Bike
Alternating Dumbbell Snatches (50/35)
Calorie Assault Bike
Dumbbell Goblet Front Squats (50/35)

Just a bike and a dumbbell in this descending repetition triplet workout. The snatches are likely the limiting factor of the two dumbbell movements. Athletes should choose a weight that they could complete the set of 24 alternating snatches (12 per arm) unbroken when fresh. The calories for women on the Assault Bike will be 18-15-12-9 respectively per round.

“I have never met a man so ignorant that I couldn’t learn something from him.”

~Galileo Galilei