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11/19/2016 WOD of the Week

by Susie Sebastian

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 - we love photos/videos of you showing us how it's done or your favorite workout pic.

Susie Sebastian
Susie Sebastian


Susie is the Digital Marketing Specialist here at FringeSport. She's a web nerd and loves being a part of the FringeSport team!