“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
WOD
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)