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(910) 579-9348

Saturday WOD this week will be at 930am due to inclement weather. This will give us time to assess if the roads are too bad and we need to cancel. – SPIN will be at 8am. PLEASE STAY TUNED TO INSTAGRAM AND FACEBOOK OR TEXT COACH KJ if you have any doubt.

  • For Time (with a Partner)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 44 Synchronized Plated Overhead Walking Lunges (45/25 lb)
  • 2,021 meter Row
  • 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work. Switch as you like. No minimum work required. Partner A will start with the 100 Push-Ups to Box Step-Ups while Partner B will hold the Dumbbell in a Goblet Squat. Switch as you like until the 100 reps are completed.

Next, athlete will move on to the 200 Ring Rows while the other athlete is holding the Plate overhead. Switch as you like until the 200 reps are completed. Then, both athletes must complete the 44 Synchronized Overhead Lunges and Plate Ground-to-Overheads. Then, proceed to the 2,021 meter Row. Switch as you like.

Then athletes will work their way to the Ground-to-Overheads and Overhead Walking Lunges, Rings Rows, and the Push-Ups to Box Step-Ups the same way when they started the workout.

Score is the time on the clock when the last rep of the Push-Ups to Box Step-Ups is completed.

  • For Time (with a Partner)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 44 Synchronized Plated Overhead Walking Lunges (45/25 lb)
  • 2,021 meter Row
  • 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work. Switch as you like. No minimum work required. Partner A will start with the 100 Push-Ups to Box Step-Ups while Partner B will hold the Dumbbell in a Goblet Squat. Switch as you like until the 100 reps are completed.

Next, athlete will move on to the 200 Ring Rows while the other athlete is holding the Plate overhead. Switch as you like until the 200 reps are completed. Then, both athletes must complete the 44 Synchronized Overhead Lunges and Plate Ground-to-Overheads. Then, proceed to the 2,021 meter Row. Switch as you like.

Then athletes will work their way to the Ground-to-Overheads and Overhead Walking Lunges, Rings Rows, and the Push-Ups to Box Step-Ups the same way when they started the workout.

Score is the time on the clock when the last rep of the Push-Ups to Box Step-Ups is completed.

  • For Time (with a Partner)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 44 Synchronized Plated Overhead Walking Lunges (45/25 lb)
  • 2,021 meter Row
  • 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
  • 200 Ring Rows / Overhead Plate Hold (45/25 lb)
  • 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work. Switch as you like. No minimum work required. Partner A will start with the 100 Push-Ups to Box Step-Ups while Partner B will hold the Dumbbell in a Goblet Squat. Switch as you like until the 100 reps are completed.

Next, athlete will move on to the 200 Ring Rows while the other athlete is holding the Plate overhead. Switch as you like until the 200 reps are completed. Then, both athletes must complete the 44 Synchronized Overhead Lunges and Plate Ground-to-Overheads. Then, proceed to the 2,021 meter Row. Switch as you like.

Then athletes will work their way to the Ground-to-Overheads and Overhead Walking Lunges, Rings Rows, and the Push-Ups to Box Step-Ups the same way when they started the workout.

Score is the time on the clock when the last rep of the Push-Ups to Box Step-Ups is completed.