Bring A Friend Day Team WOD! 11/19/15

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.

holiday member specials

STRENGTH

Strict Press, 3×3

If you don’t know your 1RM, build each set, otherwise work around 70-75%

WOD

In Teams of 2, AMRAP 18:

  • Wall Ball (20/14) x 30
  • Box Jump Step Down (24/20) x 30
  • Alternating Dumbbell Snatch (55/35) x 30 (15/side)
  • Run x 400m relay-style*

Notes: Each person must do minimum of 5 reps before switching (i.e. partners cannot alternate single reps on box jumps or db snatches). One person working at a time.

*Running is done in increments of 100m – P1 runs 100m, then P2 runs 100m, etc. – must tag building each time

If you want to substitute rowing for running – row x 500m in increments of 125m (use same rower)

Scale weights as needed (i.e. hang dumbbell snatch, etc.)

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

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

4 Comments on “Bring A Friend Day Team WOD! 11/19/15

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