Bring-A-Friend Day Team WOD!

Today is our last Bring-A-Friend day of the spring!  Bring a friend (or two) and work out with us today.  Make sure you have signed up and filled out a waiver prior to coming in: SIGN UP



Level 1

In teams of 2, AMRAP 15 of the Following:

  • Run 250m (together)
  • 50 Slam Balls (20/15)
  • 25 Burpee Box Step Ups (18/12)
  • 25 Hang DB Snatch (30/15)

Level 2

In teams of 2, AMRAP 20 of the Following:

  • Run 250m (together)
  • 50 Slam Balls (30/20)
  • 25 Burpee Box Jump Overs (24/20)
  • 25 DB Snatch (55/35)
Notes: One person working at a time other than 250m run. It’s starting to get hot outside!  Make sure you’re drinking plenty of water and staying hydrated throughout the day (a good starting point is half your bodyweight (lbs) in ounces, but adjust as needed especially if you’re really active).

Post Your Scores to Comments!


1. We have our final Bring-A-Friend day today!
2. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
3. Check this out for more announcements and upcoming events!

7 thoughts on “Bring-A-Friend Day Team WOD!

  1. Did flight simulator not for time up to 30 (plus about 50 additional reps :))

    1. Oh man, I haven’t done Flight Simulator in forever… I think it might be time again soon 🙂

  2. 3rx with Genevieve

  3. 3 + 53 w/ Morgan (Rx for me, 25# for Morgan)

    Thanks for pushing me on those runs, partner!

  4. 3 + 29 rx with Baxter

  5. 3+run+25 with Baby B

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