Bring-A-Friend Day Wednesday Workout!

11218796_10152719349756751_6728758877003318935_n(1)WOD

Level 1

In Teams of 2, Complete the Following For Time:

  • Row x 2000m
  • Ring Row x 50
  • Push-up x 70
  • Abmat Sit-up x 70
  • Burpee x 70
  • Wall Ball (12/8) x 70

Level 2

In Teams of 2, Complete the Following For Time:

  • Row x 3000m
  • Pull-up x 50
  • Push-up x 100
  • Abmat Sit-up x 100
  • Burpee x 100
  • Wall Ball (20/14) x 100

Notes: One person working at a time.  Long one today! Scale appropriately.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1. Bring-A-Friend is back this Wednesday!  See HERE for more info.  We have one more Bring-A-Friend day next Wednesday too!
2. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE

6 Comments on “Bring-A-Friend Day Wednesday Workout!

  1. 26:28 with Emma

    Split everything evenly besides pullups (Emma did more) and pushups (Mike did more)

  2. Funny story: I dropped in at CrossFit PCR in Ellicott City, MD today and the WOD was a partner WOD. We did:

    40 OH Plate Squats (25#, but 15 for me)
    150 Kettlebell Swings (35#)
    100 Hand Release Push-Ups
    150 Wall Balls (14#)
    100 Pull-Ups
    100 Double Unders

    That was a fun surprise. 😛
    Time was 24:30 with Jamie, one of the trainers, and I used a 10# wall ball because COME ON.

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