Tuesday, November 26 WOD

Welcome to Bring A Friend For Free Week

  • 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.

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 time…

  • 3 rounds of…
    • 10 Pull-Ups
    • 15 Kettle Bell Swings, 1.5/1 pood
    • 30 Doulbe Unders
  • Rest 1 minute
  • 3 rounds of…
    • 25 Wall Balls, 20/14lbs
    • 150′ Shuttle Run
  • Rest 1 minute
  • 3 Rounds of…
    • 10 Burpees
    • 20 Push-Ups

*8 minute hard stop on each wod.

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!

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