Wednesday March 13th

  • BRENNAN SCANLON MEMORIAL WOD: Saturday March 16th 9 a.m. to 12 p.m.
    • Click here for more info about the event.
    • We will run 5 heats starting at 9:30 a.m. Click here to sign up for a heat (The WOD is for a Team of 2–only one team member needs to sign up.)
    • If you are able to make a donation, you can do so in 3 ways
      • www.robskids.org (Donation button in upper right)
      • Venmo to @Robs-Kids
      • Cash and Check donations will be accepted at the event
  • INTERNAL COMPETITION: Click here to keep track of the leaderboard.
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

Strength

16 Minute Alternating EMOM

Odd: 1 Squat Snatch
Even: 15 Russian Kettlebell Swings

Conditioning

For Time:

50 Power Snatch (75/55) (MOD: 65/45 or Less)
50 Wall Balls
50 Overhead Squats

Accessory

Core

2 Sets
75 Second Low Plank
40 Russian Russian Twist
20 High Plank Dumbbell Reach Throughs

By | 2019-03-13T00:00:00+00:00 March 13th, 2019|Workout of the Day|0 Comments

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