9/20/18 – 180920

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Every 4 minutes, for 16 minutes – 4 rounds. 

18/15 Calorie assault bike 

15 Dumbbell thrusters  RX ( 35/20 ) 

12 Burpees 

At the 17 minute mark perform 3 rounds for time: 

21 Calorie row 

15 Wall ball shots  RX ( 20/14lbs ) 

9 burpees over the rower 

** Your score is time it takes to complete the last 3 rounds. 

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