• Coach Rob

WOD for Friday 190920


On the 5:00 x 4 Rounds: 20 Double Dumbbell Deadlifts (70's/50's) 20 Wallballs (20/16) 20/15 Calorie Row 

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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