What an awesome job by the weekend on warriors on Saturday. That was a tough one. We’ve had a ton of barbell work and shoulders and legs so changing it up for Sunday!

We’re going full cardio with a benchmark wod. Bring your running shoes and be ready to burn some calories. Please remember to do survey and reserve a spot. We’ll try to spread the people out between 8am and 9am so we have enough rowers.


1 Mile Run

2k Row

1 Mile Run

Part B

Death by bicycle kick

Minute 1

10 Bicycle kicks

Minute 2

20 Bicycle kicks

. . . continue until failure