11/19/2016 WOD of the Week

This week's WOD was submitted by @matt_morton1239 on Instagram:

I wanted to get my finish in a clip from this crazy workout... But the camera shut off right before my last set.

It didn't want to watch the pain lol.

...I double dog dare you

My time: 30:50... Slacked a little in the middle lol

What You'll Need:

• Barbell
• Bumper Plates
• Assault Bike 

The Workout:  For time (40min time cap)

• 45 Deadlift 185#
• 45 Burpee Over Bar
• 30 Front Squat 135#
• 30 Burpee Over Bar
• 15 Overhead Squat 95#
• 15 Burpee Over Bar
• 15 Overhead Squat 95#
• 30 Front Squat 135#
• 45 Deadlift 185#

EMOM 5 Cal Assault Bike before returning to workout

Want to see your WOD in the next newsletter? Email us at team@fringesport.com - we love photos/videos of you showing us how it's done or your favorite workout pic.