Row Sandwhich

This coming Saturday we are hosting and performing the hero wod “The Swayze”.  We will be getting started at 10 am.  After the workout there will be a BBQ with meat provided.  If you are coming please RSVP and bring your favorite side dish.  We are asking for a $10 donation to participate which will go to the Green Beret Foundation.  We want everyone to come out, show support and honor a fallen hero.

Lots of PR's happening this week!

Lots of PR’s happening this week!

Today’s wod is a classic chipper style workout sandwhiched between some short rows.  Chip away!

Workout of the Day (WOD) 7/11/13:

For Time:

  • 500 Meter Row
  • 50 Wall Balls (20,14)
  • 40 Kettlebell Swings (53,35)
  • 30 Sit-Ups
  • 20 Slam Balls (30,20)
  • 10 Overhead Walking Lunges (45,25)
  • 500 Meter Row

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