It's Labor Day!!! Two classes ONLY! 8a & 9a

LEVEL TESTING STARTS MONDAY!!!!!! YIPEEE!!!!

9/2/2019 - MetCon

"Goodell"
(W/ Partner)

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.

The 20 and 14 repetitions are for the year Chris passed away. His badge number was 38, hence the 38 reps per movement. The 5 rounds and 5 different movements at the end of each round represent the 5 years he served as an officer. 


5 Rounds for Time:
400 Meter Run
20 Wallballs (20/14)
14 KB Swings (53/35)
38 Reps of "X"

"X" will be different each round
Round 1: Push-ups
Round 2: Air Squats
Round 3: Pull-ups (Scale: Jumping Chest to Bar or Ring Rows)
Round 4: Alternating Lunges (in place)
Round 5: Burpees (38 EACH if time allows) 

*Runs done together, split reps on wallballs/KB and movement “X” (except burpees.. 76 total, 38 each, if time allows)*
**If raining, sub 500 meter row/ski or .8 mile assault bike, and you will each row/ski 250 meters or bike .4 miles, using the same rower/ski erg/bike**

40:00 Time CAP 
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Comments

Natalie Stevens

Natalie Stevens 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 32:05
Notes: Jumping pull ups

Mark Dickie 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 36:00
Notes: With Josh who was awesome

Jaelyn Phillips

Jaelyn Phillips 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 25:23
Notes: with Ian

Juana Rodriguez

Juana Rodriguez 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 35:32
Notes: W/Melissa 💪

Melissa Bonilla

Melissa Bonilla 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 35:32
Notes: With Juana!!! 🔥 Jumping pull-ups

Jennifer McPherson

Jennifer McPherson 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 37:45
Notes: 200 meter run

Lindsey Barnwell 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 25:33
Notes: Without partner Ring rows for pull ups

Ed Weakley

Ed Weakley 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 27:14

Patty Voss

Patty Voss 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 38:52
Notes: 10# WB, blue KB, ring rows

Christin Edwards

Christin Edwards 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 38:52
Notes: 10# WB, blue KB, ring rows

Johann Nieto

Johann Nieto 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 29:36
Notes: with Ryan 70lb wb 75 kb

Jennifer Brumer 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 25:30
Notes: Rx all but pull ups. Completed 400 meter sprints after wod

Andy Budhoo

Andy Budhoo 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 29:27
Notes: Partner with Hon

Hon Ho

Hon Ho 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 29:27
Notes: partner with Andy

Ryan Gilreath

Ryan Gilreath 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 29:36
Notes: w/ Johann 30 lb wall ball 70 lb KB

Niran Townsend

Niran Townsend 5 months, 4 weeks ago / Reply

9/2/2019 - MetCon: 25:49
Notes: with Annie! Accidentally did 38 push-ups each instead of 19!

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