September 22, 2020

WOD for 082220 Workout Of The Day Metcon 4 x 500m Row for time Record best and worst Rest 4:30 b/t each effort 500m Row (Time) Max Effort 500m Row 500m Row (Time) Max Effort 500m Row

September 17, 2020

WOD for 091720 Workout Of The Day Overhead Squat (3 x 1 OHS @ 90%) Push Jerk (3 x 1 Push Jerks @ 90%) Accessory Work (Optional) Metcon 3 Rounds Max Rep Hammer Curls with a :03 Lower Max Rep Overhead Tricep Extensions with a :03 lower Max Rep Single Leg Glute Bridges/side