Bring a Friend Day!

Dunk Tank Fun!
Dunk Tank Fun!

“Bring a Friend Day” WOD
400m Run (Newbie carries medball; Member carries KB- switch after 200m)
50 Kettlebell swings (1.5,1)
40 Wallballs (20,14)
30 Burpee Pull-ups
400m Run (Newbie carries medball; Member carries KB-switch after 200m)
30 Burpee Pull-ups
40 Wallballs
50 Kettlebell swings
400m Run (Newbie carries medball; Member carries KB-switch after 200m)

Partition the reps between the partnership.

Level 1-20-30-40

12 Minute AMRAP
Teams of 3
2 People can work at a time.
Score=total completed rounds

10 Pull-ups
10 Pistols
30 Double Unders

One person always resting. Can switch in and out as you see fit and each athlete works compiles their own rounds. Only finished rounds count. You may only switch after you finish a round.

Rest 10 Minutes

For Time:
30 50m Sled Pushes (45,25)


  • Jule

    06/28/2015 @ 7:33 pm

    WOD: 19:07Rx w/ Heather W. and a friend from another box.

  • Trevor Crean

    06/27/2015 @ 4:21 pm

    Partner WOD w/ Whalen: 22:29 Rx w/ 30lb ball. (regretted it immediately)
    Almost caught Nick on the way in.
    Light snatches and handstand walk practice after.

  • jason barrow

    06/27/2015 @ 3:34 pm

    Weekday partner WOD, Bring a Friend Day, and cargo net in the same week, top shelf week, thank you wod gods.

    WOD: 22:28 Rx w/ Nick ‘All Day’ D’A

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