10.22.17. WOD
October 21, 2017
Member Monday – A Look Back
October 23, 2017

10.23.17. WOD

Brownsburg, Indianapolis, Avon

No tricks, just treats! Join us at for The Great Pumpkin WOD next Saturday!

Brownsburg, Indianapolis, Avon, Zionsville

Ten frames and tons of fun, we’re Rowling For A Cause! Hope to see you there!


Zercher box squat: 3RM. Rest 2:00
– 13-15″ box


“Rowing Grace”
3 RFT:
500 Meter row
10 Clean and jerks (135/95)
*12:00 cap

L3: 115/75
L2: 95/65
L1: 75/55


Extra Credit
3 Rounds of:
25 Banded pull-throughs
20 Serratus crunches
15 Glute bridges on bench (1 ct. squeeze at top)
– Rest as needed between sets.

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