Friday, 19 October 2018



EMOM for 5:00 perform:

200m Row Sprint


450m Bike Sprint


Post slowest time


…Rest 10:00, then…

14 Plate Burpees (25# plate)

14 Squats

14 Hand-release Push-ups

14 Alternating Lunges

Row 500m


4 rounds for time



Post slowest sprint time and time to comments


  1. CWOD1: Bike 53 sec
    CWOD2: 24 minutes

  2. Bike sprints ✅
    CWOD: ✅
    It’s all I can do just to get to the gym and move my body these days. :-/
    Thanks Brian and Christa for a fun 0845 class!

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