Warm Up:

400 m Run / 500 m Row

20 Air Squats

20 Push Ups

20 Hollow Rocks

20 Arm Circles (fwd & bk)



WOD For Time

5 Laps

100 Double Unders (or 300 singles)  - 50 Sit Ups - 25 Burpees

100 m Row

80 Double Unders (or 240 singles) - 40 Sit Ups - 20 Burpees

200 m Row

60 Double Unders (or 180 singles) - 30 Sit Ups - 15 Burpees

300 m Row

40 Double Unders (or 120 singles) - 20 Sit Ups - 10 Burpees

400 m Row

20 Double Unders (or 60 singles) - 10 Sit Ups - 5 Burpees

500 m Row

5 Laps

3 comments (Add your own)

1. AntonUnloarm wrote:
Discount Dutasteride Nebraska Generic Prozac Online Viagra Que Significa Priligy Mexico Levitra Overnight Cialis Twitter Walgreens Cialis Prices Internet Order Kamagra Cialis Super Active 20 Mg Conseguir Viagra Madrid Prozac Order Generique Amoxicillin Pharmacie En Ligne En Suisse Generique Achat buy accutane generic Zithromax Pack Viagra Et Fertilite Pastillas Cytotec Donde Las Venden cialis Viagra Macht Schlank Cephalexin Penicillin Order Deltasone Pills Propecia Effects On Women Male Pattern Hair Loss Alli Pills Recall online pharmacy Canada Pharmach Amoxicillian Viagaraforsale No Script Levitra Onljne Pharmacies Amoxicillin Ointment Buy Generic Prozac Levitra Generika Vardenafil Pillen Order Viagra From Canada Cialis Usa Can You Take Naproxen With Prednisone Cialis Ereccion Atomoxetine Tablets Buy Real Viagra Online Furosomide Online Price Generic Antabuse Candian No Script Pharmacy How Do Cialis Chewable Tablets Work Buy Levitra 20mg Usa Nootropil Ebay Levitra 10 Mg Order Kamagra Pills Efecto Del Viagra Con Alcohol Kamagra Wiki Nederlands Order Nolvadex No Prescription Fluoxetine Overseas Priligy En Farmacias Similares Generic Cialis 100mg Cialis En Ligne Amoxicillin Joint Replacement Where To Order Strattera Generic Viagra Fast Shipping Allergia Propecia Buy Lasix 40mg Keflex Capsule Sprinkle Radio Advertisments For Healthy Man Cheap Vibramycin On Line Birth Control Shipping Pastillas Priligy Precio Buy Cheap Cytotec Pills Discount Online Clobetasol Clobetasol Propionate Need Website Preise Cialis Angebote Buy Generic Prednisone Picrolax Patient Reviews For Cialis Order Generic Antabuse Pillmedica Review Elocon Overseas Next Day Lasix Online Propecia Jabon Buy Now Macrobid Next Day Without Rx Priligy Venta En Usa Sildenafil 25 Mg Kamagra Munchen Buy Prednisone Online Generic On Line Progesterone Mail Order Medication discount isotretinoin best buy no prescription needed store Nebraska Propranolol Buy Comment Utiliser Le Kamagra Antibiotics Without Prescription Canada Zoloft Pills Cialis Viagra Levitra Comparaison Levaquin Kamagra Pill Buy Zithromax In The Uk Tadalis Sx Soft Sale Zoloft Online No Efectos Viagra Embarazo Cialis En Inde Kamagra Online Cheap Kamagra Viagra Erfahrungsberichte On Line Dutasteride Medicine Shop Antabuse Online Buy Priligy In Europe Keflex Headache Nolvadex Comprar Tenormin No Script Viagra Otras Pastillas kamagra4less Amoxicillin 50mg Buy Propecia 5mg Usa Vibramycin For Sale Tadafalil Jelly Uk Buy Vardenafil 10mg Order Zithromax On Line Bodybuilding Propecia Zithromax And Advil Antibiotic Zithromax Levitra Cerco Amoxicillin Milk Purchase Antabuse Usa Zithromax Twitching Viagra For W Generic Cytotec Buy Vente De Propecia Paris Amoxicillin For Toddlers Order Antabuse Online Canadianhealthandcaremallviagra Cialis 20mg Tadalafil Achat Buy Kamagra Online Buy Amoxicillin Elixer Amoxicillin For Throat Infection kamagra now Viagra Mehrmals Taglich

Sun, March 12, 2017 @ 7:01 AM

2. wrote:
It's very effortless to find out any topic on net as compared to books,
as I found this article at this web page.

Sat, April 15, 2017 @ 11:13 AM

3. wrote:
This is really interesting, You are a very skilled blogger.
I've joined your rss feed and look forward to seeking more
of your wonderful post. Also, I've shared your web
site in my social networks!

Wed, May 3, 2017 @ 6:10 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us

144 Eastern Blvd.
Watertown, NY 13601
(315) 836-5671

The Best Way to Reach Us: 

Send us a message on our Facebook Page.. all of our coaches will receive the notification and will get back to you ASAP ! 


Map - Location