• Coach Rob

WOD for Monday 180402

Part A 3 “Giant Sets”: 16 Front Rack Reverse Lunges @ 35% of 1RM FS 18 Kettlebell Swings  20 Weighted AbMat Sit-Ups Rest 2:00 between sets. 


Part B 3 “Giant Sets”: Max Effort L-Sit on dumbbells 20 Good Mornings 45/35 Rest 2:00 between sets.  

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Keep it quiet…Wednesday at 4:30 we will be attempting to surprise Sam and David with a farewell send off! So, come early to the 4:30 class to wish them the best on a new chapter of their lives!

GHOST 6 Rounds 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders 1:00 Rest 3 Scores - Total Calories Total Burpees Total Double Unders