Wednesday Workout: Team WOD

Any interest in a 2-person team SuperFit Games competition in February?  Find a partner and use the code “SFNCCVILLE” for 15% off when signing up!

WOD

In Teams of 2 (one person working at a time)

AMRAP 20:

• 30 Calorie Row
• 30 Toes to Bar
• 30 Wall Balls (20/14)
• 30 Box Jump Step Down (24/20)
• 30 Pull-ups
• 30 Push Press (95/65)

*Must do a minimum of 5 reps before partners make switch. Scale appropriately. If you are performing this solo, do 1 round of the workout for time.

Level 1 Subs:

• Toe to Bar –> V-up –> Abmat Sit-up
• Wall Ball (14/12) to 9′
• Box Step Up (18/12)
• Pull-up –> Ring Row
• Push Press –> Dumbbell Push Press

CASH OUT

Mobility – spend 5-10 minutes with a foam roller or band

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Our End of the Year Party is on December 12 at Boylan from 2-5pm!  RSVP to our Facebook Event HERE.  There will be food, drinks, awards, and it will be an awesome time!