Thursday March 14th

  • 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

Deadlift

4×8 @ 50-60%

Rest 30 Seconds

4 Seated Box Jumps

Rest 30 Seconds

Single Arm Farmers Carry

Conditioning

Teams of 2:

9 Minute AMRAP #1
20 Partner Burpees
30 Calorie Air Bike
40 Shoulder to Overhead (75/55)

Rest 1 Minute

9 Minute AMRAP #2
6 Rope Climbs (MOD: Rope Pulls)
40 Hang Dumbbell Squat Clean & Press (50/35)(One Dumbbell)(Switch Arms Every 5)
30 Alternating Box Jumps

 

By | 2019-03-14T00:00:00+00:00 March 14th, 2019|Workout of the Day|0 Comments

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