Bring A Friend Day Team WOD! 11/12/15

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, AMRAP 20:

10 Rounds of:

  • Row x 100m
  • Push Press x 5
  • Abmat Sit-up x 15

Then, in remaining time complete as many rounds as possible of the following:

  • Slam Ball x 30
  • Run x 200m (together)

Notes: Only one person working at a time (except for on 200m run).  Teams must complete 10 rounds of the first part before advancing to final AMRAP.  Score is number of rounds and reps completed on second part. If you don’t complete the 10 rounds, record rounds completed on part 1.  Scale using dumbbells for push press if necessary.  Can complete work split up however you want (i.e. relay-style on part 1 or working together through each round).

Push Press Weights: L2 – 135/95, L1 – 65/35, Use dumbbells if necessary

Slam Ball Weights: L2 – 30/20, L1 – 20/15


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

4 thoughts on “Bring A Friend Day Team WOD! 11/12/15

  1. w/ Joe: 4 + 23 (75# PP for me, 105# for Joe, Rx SBs)

  2. 4 + 150m run with Brice

  3. Solo- 10 rds @ 75# plus 2 rounds

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