The first of our three upcoming Bring-A-Friend Days is next Wednesday, April 29!
WOD
Level 1
AMRAP 20:
- Row x 200m
- Ring Row + V-Up x 10 (see notes)
- Push-up x 10
- Abmat Sit-up x 20
- Run x 250m
Level 2
AMRAP 30:
- Row x 250m
- Pull-up + Toe to Bar x 10 (see notes)
- Ring Dip x 10
- Abmat Sit-up x 30
- Run x 400m
Notes: Pullup + T2b = 1 rep, must alternate. Same rep scheme for ring row + v-up
POST YOUR SCORES TO THE COMMENTS!
3+250M
4 + 25 situps
4+ 10 PU/T2B (RR+V-ups instead of PU/T2B; box dips)
4 + run (I started with the run and ended with the row)
Oh and I modified sit ups to Spider-Man crunch and did ring pull ups and toes to almost rings 🙂
5+104m row
5 + 8 pu/t2b
5 + 76m row