Warm Up:
500m Row
2 x 10 GHD Sit Ups
10 Strict Pull Ups
2 Rounds (not for time)
15 Air Squats
20 DU (60Singles)
10 Cal Row

EMOM for 10 mins
2 Push Press
2 Push Jerks
Start @ 60% of max & add weight ea round

WOD - For Time
"Rowing Annie"
Double Unders (Singles: 150-120-90-60-30)
Sit Ups
250m Row (After Each Set)

26 comments (Add your own)

1. AntonUnloarm wrote:
Amoxicillin Dosage For Macaw Low Cost Generic Kamagra Kamagra Shop Berlin Buy Kamagra 200mg Propecia Pills For Sale Cialis Active Over The Counter Cialis Efectos Colaterales Purchase Cheap Xenical Levitra 10 Mg Opiniones Cheap Kamagra Uk Buy Inderal Online Cheap Where Can I Buy Cialisi Legally Buy Albendazole Tablets viagra 100 mg mode d'emploi Dilantin Without A Prescription Kamagra Jelly For Sale Viagra Online Fast Amoxicillin With A A45 Can I Take Two Nexium Over The Counter Cheap Vibramycin Is Nolvafien The Same As Nolvadex Viagra Pharmacy Reviews Kamagra Cheap Commander Viagra Ligne Universal De Propecia Buy Priligy 30mg Forum Baclofene Boulimie Comprar Priligy Online Contrareembolso Propecia Online Uk Buy Viagra Effet Secondaire Atlantic Drug Store Viagra Levitra Best Prices Comprar Viagra Francia Cheap Cialis Pills Cytotec On Line Comprar Cialis Online Em Farmacia Portugal Import Stemetil Australia Cost Of Deltasone Doxycline Chicago What Is Amoxicillin Used To Treat Generic Strattera Cheapest Viagra Products Online Amoxicillin Dosage Treatment Course For Pneumonia Zithromax Pills 500mg Amoxicillin Times Day 20mg Acheter Levitra Generique Levitra Buy Generic Buy Online Test For Amh Comment Faire Du Viagra Maison cialis Order Now Isotretinoin Levitra Ineffective Levitra Cost Uk Amoxicillin A Year After Expiration Date Cephalexin 93 3147 Buy Zithromax Now Viagra Online France Sildenafil Citrate 100mg Best Price Buy Viagra Farmacia Svizzera Buy Kamagra Keflex Swelling In Ankles And Feet Buy Priligy 60mg Para Que Sirve El Cialis De 5 Mg Generisches Cialis Erfahrungen By Cheap Clomid Cialis Apotheke Eu Cialis 10 Mg Vademecum Priligy Pastillas Amoxil For Cats With Upper Respitory Better Pills Than Viagra Buy Kamagra Oral Jelly Online Viagra Over The Counter Equivalent Code Deltasone Online Buy Cefixime Online Indian Pharmacy No1 Online Pharmacy Cheap Xenical Online Zithromax Mastercard 20 Mg Cialis Zithromax On Line Fedex Shipping Dutasteride Find Visa Viagra E Stimolanti Cheap Lasix Tablets Online Zentel Pinworms In Germany Discount Cheapeast Trouver Cialis Pas Cher Paris Fast Delivery Amoxil Chlymidia And Cephalexin Amoxicillin Children Dose Buy Zoloft Ciprofloxacin Online Drug Storeto

Tue, March 21, 2017 @ 6:06 AM

2. wrote:
I got this web page from my friend who informed me on the topic of this web page and now this time I am
browsing this web site and reading very informative posts at this time.

Thu, April 13, 2017 @ 9:15 PM

3. wrote:
I think this is among the most vital information for me. And i am glad reading your article.
But want to remark on some general things, The site style is
wonderful, the articles is really great : D. Good job, cheers

Wed, May 3, 2017 @ 6:10 AM

4. wrote:
Exactly what I was looking for, regards for putting up.

Mon, July 3, 2017 @ 9:31 AM

5. wrote:
I love what you guys are usually up too. This type of
clever work and reporting! Keep up the amazing works guys I've added you guys to

Fri, July 14, 2017 @ 10:05 PM

6. wrote:
Good post however , I was wondering if you could write a litte more on this topic?
I'd be very thankful if you could elaborate a little bit further.

Mon, September 4, 2017 @ 12:31 PM

7. wrote:
Hey very cool site!! Man .. Excellent .. Wonderful
.. I'll bookmark your blog and take the feeds additionally?
I'm satisfied to search out numerous useful info right here in the
publish, we want develop extra strategies on this regard,
thanks for sharing. . . . . .

Thu, October 4, 2018 @ 9:55 PM

8. wrote:
Hurrah! In the end I got a blog from where I know how to really obtain useful
data concerning my study and knowledge.

Fri, October 5, 2018 @ 2:50 PM

9. wrote:
Amazing! Its really remarkable post, I have got much clear idea regarding from this

Tue, October 9, 2018 @ 11:59 AM

10. wrote:
Thanks for the auspicious writeup. It in reality was once a enjoyment
account it. Look complicated to far brought agreeable from you!
However, how could we communicate?

Tue, October 16, 2018 @ 10:55 AM

11. wrote:
This website was... how do you say it? Relevant!!
Finally I've found something which helped me. Many thanks!

Sat, November 3, 2018 @ 10:29 AM

12. wrote:
Very quickly this web page will be famous amid
all blogging users, due to it's pleasant posts

Sun, November 11, 2018 @ 12:50 AM

13. wrote:
Generally I do not learn article on blogs, however I would like to say that this write-up
very compelled me to take a look at and do it!
Your writing taste has been surprised me. Thanks, quite nice post.

Sun, November 11, 2018 @ 4:06 AM

14. wrote:
Attractive portion of content. I simply stumbled upon your
website and in accession capital to assert that I acquire actually enjoyed account your
weblog posts. Any way I will be subscribing in your augment and even I
success you access consistently fast.

Tue, December 4, 2018 @ 2:10 PM

15. wrote:
Sweet blog! I found it while surfing around on Yahoo News.
Do you have any suggestions on how to get listed in Yahoo News?

I've been trying for a while but I never seem to get there!

Wed, April 10, 2019 @ 4:13 PM

16. wrote:
For newest information you have to visit the web and on internet I found
this web page as a best web site for most up-to-date updates.

Sat, April 13, 2019 @ 7:26 PM

17. wrote:
Greetings! Very useful advice within this post! It's the little changes that produce the biggest changes.
Thanks for sharing!

Mon, April 15, 2019 @ 5:38 PM

18. wrote:
Thanks a lot for sharing this with all people you
really recognize what you are speaking approximately!
Bookmarked. Please also talk over with my site =).
We could have a hyperlink exchange arrangement among us

Mon, April 15, 2019 @ 9:26 PM

19. wrote:
Tremendous things here. I'm very happy to look your post. Thanks a lot and I am
looking ahead to touch you. Will you please drop me a

Thu, May 30, 2019 @ 3:28 AM

20. wrote:
After checking out a few of the blog articles on your web site, I really appreciate your way of blogging.
I book-marked it to my bookmark webpage list and will be
checking back in the near future. Please visit my website as well and let me know how you

Fri, May 31, 2019 @ 6:03 AM

21. wrote:
Nice blog here! Also your web site loads up fast! What web host are you using?
Can I get your affiliate link to your host? I wish my website
loaded up as fast as yours lol

Tue, July 23, 2019 @ 6:10 AM

22. wrote:
This is a really good tip particularly to those new to the blogosphere.
Simple but very precise info… Thank you for sharing this one.
A must read article!

Sat, September 7, 2019 @ 2:37 AM

23. wrote:
Keep on writing, great job!

Wed, November 20, 2019 @ 7:27 PM

24. wrote:
Hi, Neat post. There is an issue with your site in internet explorer,
may test this? IE nonetheless is the marketplace chief and a big portion of other people will pass over your fantastic writing due to this problem.

Sat, November 23, 2019 @ 1:21 PM

25. wrote:
I've been browsing online more than three hours today, yet I
never found any interesting article like yours. It's pretty worth enough for me.

In my opinion, if all webmasters and bloggers made good content as you did, the net will be much
more useful than ever before.

Thu, December 5, 2019 @ 9:14 PM

26. wrote:
hello there and thank you for your information – I have certainly
picked up something new from right here. I did however expertise
several technical points using this web site, as I experienced to reload the website many times previous to
I could get it to load properly. I had been wondering if your hosting is
OK? Not that I'm complaining, but sluggish loading instances times will often affect your placement in google
and could damage your quality score if ads and marketing with Adwords.

Well I am adding this RSS to my e-mail and can look out for
a lot more of your respective fascinating content. Ensure that you
update this again very soon.

Tue, January 7, 2020 @ 5:29 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
(334) 467 7048

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