• Coach Rob

WOD for Friday 211008


Partition as desired

150 Wall Balls 20/14

300 Double Unders

30 Muscle-ups



2 Sets

500/400m Row

100 Double Unders

20 Kettlebell Swings 24/16

15 Burpee Pull-ups

20 KB Swings

100 Double Unders

500/400m Row

*Rest 5 min 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