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Flush-er-roo

Every 2min Alternating (16min)
OPEN/PERFORMANCE
a) 12/14 Cal Row + 10 Plate Raises (SLOW!) 10/25lb

b) 10/12 Calories on Assault Bike + 10 Scapula Push Ups (SLOW)

*You will alternate between a/b 4 times.

FITNESS 10/12 Cal Row, 10/12 Cal Assault

·If you are not competing in the open and want to make this more challenging, talk with the coach and we can “help you out!”

·NON-COMPETITIORS/18.4’ers

A) 20 Double Unders

B) 20 Hollow Rocks

Melinda MettenFlush-er-roo

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