NEW apparel now available. Men's, Women's & Unisex options available.
Come get 'em while they're hot!

WoD: "Downstream"

Every 3 Minutes For 21 Minutes (7 Rounds) 

do:

200m / 175m Row

20 Kettlebell Swings (24 / 16 kg)

10 Overhead Sit Ups (15 / 10 kg)

.

• Rest whatever time you have left within the 3 minute window before starting again.
• If on the Assault Bike do 12 / 8 Calories.
• Hold the standards. Form is priority as always.
• Scale As needed.

.

Post "completed" if all 7 rounds are met successfully (if not state how many rounds out of 7 you got) to Beyond The Whiteboard.

You can't out-train a bad diet.

Great job today guys!!