Wednesday Workout: Bring a Friend Day July WOD

Today is Bring a Friend Day!  Bring a friend to any class for today’s partner WOD

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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!

6 Comments on “Wednesday Workout: Bring a Friend Day July WOD

  1. 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!

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