Thursday, May 30 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: Overhead Squat 3-3-3-3-3
Cash-Out: 3 Rounds for time of…
- 300m Row
- 10 Burpee Rower Lateral Hop-Overs
- Ring Rows
WOD: “Jackie” for time…
- 1000m Row
- 50 Thrusters
- 30 Ring Rows