top of page
  • Writer's pictureCoach Rob

WOD for Wednesday 230419


(1 set every 4 minutes)

300m Run

8 Ring Rows

8 Overhead Squats (155/105)

200m Run

8 Ring Rows

8 Overhead Squats (155/105)

100m Run

8 Ring Rows

8 Overhead Squats (155/105)




87 views0 comments

Recent Posts

See All

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

bottom of page