Thursday WOD – 102915

#tbt Dave

#tbt to Halloween last year…

Halloween WOD – Saturday 10/31!
Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year!


Fitness & Performance
1. Row Sprinting Technique

2. Rowing Intervals w/ Active Recovery
6x 250m Row ALL OUT

Recover from each Row by completing the following:
20 Step Ups
20 Pushups
10 Ring Rows
20 Four-count Flutter Kicks

Record time for each 250m Row.