Save the Date! Our annual pub crawl is BACK! The route will be:
Tia’s at the Waterfront, 4:00pm – 5:15pm
The Landing, 5:30pm – 7:15pm
Wild Rover, 7:30pm – ???
We will have the upstairs of Wild Rover to ourselves for the beginning of the night. Apps will be served, the DJ will be spinning… don’t miss out on the fun! This is an excellent opportunity to meet some new faces, mingle with your WOD buddies, and have a great time. Who doesn’t love a good social WOD?! We hope to see lots of you there… Let’s party!
WOD
60 Calorie Row
30 Burpee Box Jumps
30 Pull-ups
Rest 3 Minutes
40 Calorie Row
20 Burpee Box Jumps
20 Pull-ups
Rest 2 Minutes
30 Calorie Row
15 Burpee Box Jumps
15 Pull-ups
Level 2 (75,50)
Level 1 (55,35)
Conditioning WOD (non-coached)
3 Rounds
In 3 minutes
Row 250m
AMRAP Double Unders
Rest 1 minute
In 3 minutes
Row 250m
AMRAP Burpees
Rest 1 minute
Midline WOD
50โ Plate Drag*
Then 2 Rounds
10 V-Ups
20 Hollow Rocks
30 Sit Ups
Then 50โ Plate Drag
*Place your toes on a small 5-lb iron plate. Hold a plank position. Without breaking the plank position and just using your hands/arms, drag the plate across the floor. Keep your hips low and core tight!
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