21
May
Triple 3
Announcements
Thank you to everyone who showed up for the town hall on Sunday! For those who couldn’t make it, we covered a range of topics, so ask someone who was there if you would like a recap of the discussion.
Where there was consensus, expect some things soon, including:
– A poll on whether we’ll bring back summer Friday hours and
– Guidance on what to do during open gym
Thanks again!
Metropolis Fitness – WOD
Metcon (Time)
Triple Three
For time:
3,000-m row
300 double-unders
3-mile run
50 minute time cap.
Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.
Option A
For time:
1,000-m row
100 single-unders
1-mile run
Deadlift 135(10)-205-255-285-315
155# 20-10-10-10