• Coach Rob

WOD for Wednesday 211117


5 rounds

Run 400m or Row 500m or Echo 30/24 Calories

30 Box Jumps (24”/20”)

30 Wall Balls (20/14)

*No rebounding to save your Achilles Tendon and to equalize the workout

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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