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: First, a congrats to the first ever Helo Co-Ed Indoor Soccer team on finishing 4th for the season (missing from the pic is Russ, Hunter, Roxanne, and our sub Manny) out of 14 teams! Second, I just wanted to send out a huge thank you to the Coaches for getting me a Rogue Custom Operator bar for my birthday this year – it is super sweet! Third, for New Year’s Eve, Dec. 31st, there will be no evening wods except for the 4:30 p.m. wod and on New Year’s Day, January 1st, there will only be one wod at 10 a.m.! And fourth, we will be doing our annual Nutrition/Fitness Challenge. Julia will be doing the talk on Thursday evening on January 3rd, during the 6:30 p.m. wod and it will be starting on Monday, January 7th and going through February 14th!
