Wednesday Workout: Bring A Friend Day Team WOD

Today is Bring A Friend Day! Bring a friend to any class on the schedule for the team WOD below (everything can be scaled!). Please register for classes in advance (this applies to everyone working out this day) on our Front Desk site HERE. Classes at 6am, 7am, 8am, Noon, 445pm, 545pm, 645pm. Thanks!



In Teams of 2, Complete the Following for Time:

  • Row x 100 (Calories, must switch every 20 pulls on rower)
  • Burpee Box Jump (24/20) x 50
  • Wall Ball (20/14) x 100
  • Burpee Pull-up x 50
  • Front Rack Lunge (95/65) x 100

Scaling Options!

Scale Reps to 80/40 if needed (i.e. 80 cal row, 40 burpee box jumps, 80 wall balls, etc.)

  • Burpee Box Jump: Step Ups (shorter box)
  • Wall Ball: Use lighter medicine ball or sub Air Squats
  • Burpee Pull-up: Scale so that bar is below wrist, or do ring rows
  • Front Rack Lunge: Scale weight or do bodyweight lunges


  1. PREORDER YOUR HOODIE OR FULL ZIP JACKET TODAY! See the pre-order instructions here: PREORDER
  2. See our Facebook Events page for up-to-date info on what’s going on!

2 thoughts on “Wednesday Workout: Bring A Friend Day Team WOD

  1. 17:23 with Mikey. 25# wall ball, 135# front rack lunge.

  2. 21:40rx with Maggie

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