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  • Coach Rob

WOD for Saturday 211120

8:30 am Class

“WELCOME TO THE PARTY, PAL”

Teams of 3 - 42 min emom


1. 3 Rope Climbs

2. 30 TTB

3. 50 double unders each

4. 30 AbMat Sit-ups

5. 30 Calorie Echo Bike

6. 9 Bar Muscle-ups


-Split how you want. If 2 people can complete the reps while the third rests that’s fine. 1 person working at a time-


6:30 am Comp Class

“WELCOME TO THE PARTY, PAL”

Teams of 3 - 60 min emom


1. 3 Rope Climbs

2. 30 TTB

3. 50 double unders each

4. 30 GHD Sit-ups

5. 30 Calorie Echo Bike

6. 9 Bar Muscle-ups


-Split how you want. If 2 people can complete the reps while the third rests that’s fine. 1 person working at a time-

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