• Coach Rob

WOD for Friday 181109


In an 18:00 Clock... 5 Round Buy-In   200 Meter Run/250 Meter Row   10 Overhead Squats (95/65)

Then With Time Remaining, Max Rounds:   5 Chest to Bar Pull-Ups   7 Kipping Handstand Pushups   21 Air Squats 

*score is rounds plus reps (buy-in rounds do not count toward total score. 


Clean and Jerk Complex

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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