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Our Blog

Saturday 4.29.17 Workout of the Day

By cfpalmbeach | In WODs | on April 28, 2017


Today’s the Day!! Dodgeball at noon!! If you’re not on a team, come cheer on your fellow athletes!


“Pyramid Scheme”

For Time:

(20 Min Cap)

30 Burpees

30/24 Calorie Row

30 DB Snatch S(40/30) RX(50/35) RTG(60/40)

800 M Run S(600 M)

30 DB Snatch

30/24 Calorie Row

30 Burpees


WOD Tips:

-Pyramid Scheme is an individual chipper workout that is set up in a pyramid format. This means you will be starting with the same movements

you will be ending with at the end, but in reverse order. The run in the middle will only be performed once. For the DB Snatch, choose a weight

that you can consistently complete sets of 5 reps per arm without a lot of rest. Pace out the first set of burpees and rowing but push hard on these

at the end of the workout as you near the finish line.



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