Workout of the Day

9-15-21 reps of:
Synchro thrusters
Synchro burpees
M 43
F 29

This is a Team Series WOD. If you are registered you and your partner should aim to attend the same session to complete the WOD. If you are not registered, this is still a great workout so come along and we'll find you a partner. Alternatively, you may do the Extra Training on your own if you prefer.

Extra Training
Front Squat
5-5-3-3-3-1-1-1-1-1

Row 5x500m with 3 mins between each one
(hold 1km pace)

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account