WOD – February 18, 2015

*Gymnastics class is tonight at 630pm with Coach Derrick*

Work Out of the Day

Max Effort 500m Row


As many rounds as possible in 5 minutes of:

500m row – buy in

10 lateral bar burpees

10 power snatch, 95/65lbs

10 toes to bar

*Rest 5 minutes and repeat for a total of 3 cycles

Post time and rounds completed to beyond the whiteboard.


Tabata Mashup

Ball slams


800m run (in 4 minutes)


repeat mashup

*mashup is 16 tabata intervals alternating movements.

**2nd mashup starts exactly 4 minutes after the first.

Post reps completed to beyond the whiteboard.


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