• Coach Rob

WOD for Saturday 201010

8:30 Session

Sweep Streeter - 20 min AMRAP

9-12-15-18...adding 3 reps per round until time expires

Front Squats (135/95)

200m Run

CTB Pull-Ups

200m Run

6:30 Comp

Fly In Your Soup

In Teams of 3

Echo Bike 600/480 cal or 20,000/16,000m Row

*One member bikes, one member rests and one

member completes a round of the following:

3 Power Snatches 155/105

4 Overhead Squats

5 Bar Muscle-Ups

*when one member completes a round all members move to next station

*score is time to complete bike/row and rounds plus reps completed

The rest is a surprise!

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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