Latest WOD

Burpee MUs and Burpees BJs for 12/4/2017

It is the first full week of December.  We’ve got a lot going on this month both in the gym and personally.  The holiday season is here.  Be sure to pay attention to our holiday schedule that is currently posted on the white board on the gym.

Industrial Athletics WOD for 12/4/2017:

Strength:
E2MOM 10 Min:
Front Squats
7, 7, 7, 7, 7 (70%)

MetCon:
3 Rounds for Time:
6 Burpee Bar Muscle Ups
10 Burpee Lateral Box Jumps (30/24)

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    4 Burpee Bar Muscle Ups
    8 Burpee Lateral Box Jumps (30/24)

    Brass:
    3 Rounds for Time:
    6 Burpee Pullups
    10 Burpee Lateral Box Jumps (24/20)
    Or
    3 Rounds for Time:
    6 Burpees
    6 Pullups (may be banded)
    10 Burpee Lateral Box Jumps (24/20)

    Bronze:
    3 Rounds for Time:
    6 Burpees
    6 Ring Rows
    6 Burpee Box Jumps (20/short box)