150424 Friday 0900


This will be tough WOD but no barbell and all body. I want you off the barbell this day so your body can feel another stimulus.

During the SWOD you should be going all out. Don’t let go of the handle until “stop” is said! This will be important for the WOD. Don’t get too caught up on the math…if you row 15 cals in that minute then aim for 8 in the WOD. If you only hit 7 that is okay!

Jared – FTCF

A. Skill WOD

Max Cals in one minute

20 Minute EMOM
Min 1: Row Half of the max Cals from the SWOD
Min 2: 6 Burpees

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