SRCF Workout Of the Day

• WOD 2026.07.04

  Solo WOD: AMRAP 17 mins: Row Cal, Thrusters, and Lateral Burpees

  Complete as many rounds as possible in 17 mins of:
  17 Row Calories
  7 Thrusters, 95/65 lbs
  6 Lateral Burpee Over Bars

  BTWB

  “1776”: 17 RFT: Thrusters, Lateral Burpees, and Row

  17 rounds for time of:
  7 Thrusters, 95/65 lbs
  6 Lateral Burpee Over Bars
  Row, 200/150 m

  BTWB

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