Wednesday Aka zoom day

If you don’t have access to a pull up bar, there are ways to make shift ring rows with a door and an old sheet, or an easy sub, dare I suggest, burpees 🤮 It is a simple no equipment scale, you’ve be sweaty at the end. Good luck everyone.


Also, for this with access to zoom, it’s a free app, join us for a workout at 4:30pm. Have a sturdy chair (dips) and kettlebell or dumbbell available for goblet squats, maybe a yoga mat if you’re inside. Abmat optional. see Facebook for zoom id and password. Will post in the morning.

WOD for 4/22/2020

*No Equipment*


Complete 3 rounds for time


400m Run (60 sec Baseline Buy in)

21 Sandbag Swings

12 Pull-ups


*Minimal Equipment*


Complete 3 rounds for time


400m Run (60 sec Baseline Buy-in)

21 American KB Swings #35/53 (M50+ 26/44)

12 Pull-ups

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