Wednesday, July 31 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.

Mobility: 8 minutes on what needs it most

WOD: 2 x 5 minute EMOMs

  • EMOM for 5 minutes…
    • 50 Jump Ropes
    • Max rep Med Ball Slams
  • EMOM for 5 minutes…
    • 5 Burpees
    • Max rep Power Wall Balls (Push-Press Depth on Squat)

The Rules:

  • Your score is the total amount of Med Ball Slams and Wall Balls
  • Keep a running tab for each movement and add them together at the end
  • Rest 1 minute between EMOMs

Cash-Out: 3 Rounds for max distance of…

  • 15 Yard Plate Pinch Shuttle Carry, 45/25lbs
  • Rest 2 minutes between rounds
  • Record your best effort to results

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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