Thursday May 2 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.
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
WOD: For max load…
- Snatch Grip Deadlift 1-1-1-1-1-1-1
Cash-Out: Air Squat Tabata
Buy-In: Dumbbell Squats 3-3-3-3-3
WOD: “Baseline” for time…
- 500m Row
- 40 Air Squats
- 30 AbMat Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups