WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Sun, Feb 15Today |  |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (73 days ago) |
Recovery Day(Time) Rest Or 20-30 minutes Zone 1 Conditioning 50-60% of Max Heart Rate Ex: Age 40 180 x .5 =90 180 x .6 =108 Or be able to carry on a full conversation while moving Intensity: Very light Purpose: Promote blood flow to muscles to aid recovery & repair Acitivities: Walking, slow jog, cycling or swimming |
The 4-1-1
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