Coach Rob
WOD for Monday 200907
FILTHY FIFTY
50 box-jumps 24/20
50 jumping pull ups
50 kettlebell swings 16/12
50 step walking lunge
50 knees to elbows
50 push-presses 45/30
50 back extensions
50 wall-ball shots 20/14
50 burpees
50 double-unders
FILTHY FIFTY
50 box-jumps 24/20
50 jumping pull ups
50 kettlebell swings 16/12
50 step walking lunge
50 knees to elbows
50 push-presses 45/30
50 back extensions
50 wall-ball shots 20/14
50 burpees
50 double-unders
Come refine your Toes-to-bar and GHD skills TUESDAY NIGHT at 6:30! All levels will be able to make progress!
GRITTY 2 Rounds 10:00 AMRAP 2-4-6-8-10… Row (calories) Bike (calories) Burpees (reps) Rest 3:00 between rounds Score is total calories + reps STRENGTH 3x (Pause Power Snatch STRAIGHT INTO overhead squ
Come for Murph AND some Breakfast! It'll be a great WOD, for a great purpose, followed by something to eat to help get you back on track for the day. Schedule: 7 a.m. class 9 a.m. class MURPH 1 mile r