Today was a very small Group WOD with a couple new faces.
Row 500 meters
Kettle Bell Swings 45 Reps
Row 500 meters
Wall Ball 30 Reps
Row 500 Meters
Push Pres 30 Reps
Row 500 Meters
Ab Mat 60 Reps
Row 500 Meters
Burpees 30 Reps
Exercises are done in Groups of 2. While 1 Partner is rowing the other partner is doing the exercise. When the Rowing Partner completes 500 Meter Row the second Partner Rotates. The team who reaches 5000 Meters first WINS.
Gayle and Jason – Congrats at 27:35
Head Instructor Mike from Free Style Fighting Academy located @ 13678 W State Road 84 Davie, FL stopped by to drink the Kool-aid.
Jason hitting a few muscle ups. Bastard – I cant get one yet. In time.
Gayle and Gus doing some Abs.
Wall Balls are fun.
The end result!!
