November 8,2018

PARTNER WOD:

25 Minutes of:

Pick a partner.  You get a bench press and a rower.

Row for calories

Flat Bench (125/80)

Partner 1 benches while partner 2 rows.  You may switch as often as you want.

Score: Row, Benches and TOTAL

 

 

November 6, 2018

Complete 4 rounds for time of:

30 Walking Lunges

30 SL Sit Ups or GHD's

30 Pull Ups

November 5, 2018

Complete for time:

2000 Meter Row

150 Wall Balls (20/14) 10'/9'

2000 Meter Row

November 3, 2018

PICK YOUR OWN PARTNER

wod will be posted on white board

November 2, 2018

Complete 4 rounds for time

500 Meter Row or 400 Meter Run (your choice)

15 Sumo Deadlift High Pull (75/55)

9 Over the bar Burpees