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Best WOD of the Week: 9/26/20

The Board

You will spend 8:00 in each station, working back and fourth between the 2 movements for one minute at a time.  The clock will roll continuously with no break between movements.  For example, in Station #1, you will ROW from 0:00-1:00 and BALL SLAM from 1:00-2:00, ROW from 2:00-3:00 BALL SLAM 3:00-4:00 etc.  You will row 4 times and ball slam 4 times.  Your score will be total calories plus total ball slams.  After 8:00, you will clean your equipment and rotate to the next station.

The Warm-Up

Coach Led


  • DK What? Check out the blog video for a fun burpee variation.
  • Your score will be total reps from all stations added together.

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