Today is Bring a Friend Day! Bring a friend to any class for today’s partner WOD
WOD
Level 1
In Teams of 2, AMRAP in 10 Minutes of:
- Wall Ball (14/8) to 9′ Target x 10
- Burpee x 10
- Box Jump Step Down (18/12) x 10
Rest 3 Minutes
In Teams of 2, AMRAP in 10 Minutes of:
- Abmat Sit-up x 10
- Bodyweight Lunge x 10 (5/leg)
- Hang Dumbbell Snatch x 10 (5/side)
Level 2
In Teams of 2, AMRAP in 10 Minutes of:
- Wall Ball (20/14) x 10
- Burpee x 10
- Box Jump Step Down (24/20) x 10
Rest 3 Minutes
In Teams of 2, AMRAP in 10 Minutes of:
- Abmat Sit-up x 10
- OH Plate Lunge (45/25) x 10 (5/leg)
- Alternating Dumbbell Snatch (55/35) x 10 (5/side)
Notes: Only one person working at a time – split up the work with your partner however you want.
ANNOUNCEMENTS
WOD in the Park!
Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!
Going Away Party for Jon and Elizabeth!
Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go! Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!
WOD 1: 6+14
WOD 2 7+28
with my sister Kasey
WOD 1: 5+18
WOD 2: 5+20
9+5
10+15
girls rx with Brice
9 + 15
10+28 rx
WOD 1: 5 + 1 (12# wb)
WOD 2: 6 + 20 (25# db)
by myself, still 10 minutes and 10 reps per movement, but resting from :40 – :60 every minute
Thanks for helping me with the timing, Aaron!
with jess
11+2 rx (+24″ box for me)
11+22 rx