Friday, May 31 WOD

Welcome to Bring A Friend For Free Week.
- Morning guests will participate in the workout along side the members who brought them. Our coaches will help guests scale and/or modify the workout as needed to have a great experience.
- 7 P.M. guests will do a separate WOD (Workout Of the Day) with their very own Coach. The guest WOD will mimic the member’s WOD but will use less skill intensive movements where necessary.
MEMBER WOD
Mobility: Running
- Posterior Chain Smash and Floss
- Kettle Bell Calf Smash
Buy-In: Back Squat 1-1-1-1-1
- Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
- Rest only the time it takes to load the bar
Skill Review: Rowing
WOD: 3 Rounds for time of…
- 500m Row
- 400m Run
- 300 Jump Ropes
GUEST WOD
Mobility: Shoulders
- Rack Mobilization
- Anterior Compartment Smash
Skill Review:
- Box Jumps
- Ab Mat Sit-Ups
WOD: As Many Rounds As Possible in 8 minutes of…
- 10 Box Jumps
- 20 AbMat Sit-Ups
Cash-Out: Jump Rope Tabata
Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!