WOD
GFF
“Freedom Sauce”
AMRAP in 3 Minutes:
21 Overhead squats 95/65,
21 Burpees over the rower,
Max cals on the rower.
Rest 3 Minutes.
AMRAP in 3 Minutes:
18 Overhead squats 115/80,
18 Burpees over the rower,
Max cals on the rower.
Rest 3 Minutes.
AMRAP in 3 Minutes:
15 Overhead squats 135/95,
15 Burpees over the rower,
Max cals on the rower.
Rest 3 Minutes.
AMRAP in 3 Minutes:
12 Overhead squats 155/105,
12 Burpees over the rower,
Max cals on the rower.
Score is total calories.
Click HERE for past results.
Attention: Next Saturday (the 28th), we will be having our annual Halloween Costume Wod! Also, for anyone that hasn’t carved a pumpkin yet, bring a pumpkin and your best carving utensils as after the Wods we will be hanging out and creating the best pumpkins! There will be prizes for the best pumpkins again in the adult and child category … perhaps to the tune of a new hoodie coming soon:) Definitely worth coming for!