Bring A Friend Day Team WOD! – 11/5/15

Today is Bring a Friend Day!  Bring a friend to any class on our schedule.  If you are new to the gym, please make sure to fill out your information and sign up in advance HERE.


In Teams of 2, Complete Each Segment For Time:

Part 1: 0 – 10:00

3 Rounds of:

  • P1 Row x 250m
  • P2 Plank Hold
  • P2 Row x 250m
  • P1 Plank Hold

Part 2: 10:00 – Finish

4 Rounds of:

  • Slam Ball x 25
  • Sandbag Carry x 200m*

*Can go back and forth in parking lot 2x if necessary


  • On Part 1:  Each partner rows 750m (total) and holds a plank 3 total times.   If you finish Part 1 within the 10 minute cap, rest until the clock hits 10 minutes (if you don’t finish, start on Part 2 regardless of where you are on Part 1).  Can be any style plank, and you can switch it up during each set if necessary (i.e. regular plank, side plank, straight arm plank, etc.).  If you drop out of plank, both partners must do 5 burpees at the switch (no extra penalty for dropping out of it more than 1x).
  • On Part 2:  Split up the work with your partner however you want.  One sandbag per team.  On the carry, both partners must travel 200m together (only one person carrying at a time).  Sub med ball or slam ball for carry if necessary.
  • Have fun and work together!


1. See our Facebook Events Page to see everything that’s going on in the coming month!

1 thought on “Bring A Friend Day Team WOD! – 11/5/15

  1. Pt 1: 7:12
    Pt 2: 8:35
    w/ Joe, 20# SB

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