A) 3 – 4 Sets:
3 Point DB Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) In teams of 3:
AMRAP 15 mins:
30 DB Step Overs (2 x 22.5/15kg) (20”)
30 Renegade Rows (2 x 22.5/15kg)
30 Sit Ups
One person Rowing for Calories throughout. Swap athletes regularly.
Score = Total Reps + Calories
A) As Fitness
B) As Fitness
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.