11.15.2021
Coach Rodel’s Birthday Wod – a day late so MORE of you could get this one in!
Metcon (Time)
Coach Rodel’s Birthday WOD
500 M Row Buy in
10 RFT
5 C&J 115/95 (rx+ 135/105)
4 Bar Facing Burpees
3 Squat Cleans
2 Box Jump Overs 24/20"
1 Squat Snatch
Buy out 500 M Row
30 minute cap
500 M Row Buy in
10 RFT
5 C&J 115/95 (rx+ 135/105)
4 Bar Facing Burpees
3 Squat Cleans
2 Box Jump Overs 24/20"
1 Squat Snatch
Buy out 500 M Row
30 minute cap
Recommended Scaled weight for new members
Empty bar 45/35 – or 75/55
Empty bar 45/35 – or 75/55