Thursday, October 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.

Skill Review: Burgener Warm-Up

  • 1 round of 3 reps per movement with PVC
  • 1 round of 3 reps per movement with empty barbell

WOD: 8 rounds using 75% of Snatch 1RM resting 90 seconds between rounds…

  • 1 Power Clean
  • 1 Full Clean
  • For those doing emphasis on increased skill acquisition, do 3 reps per movement with appropriate weight

Cash-Out: 3 Rounds for time of…

  • 200m Row
  • 100m Run
  • 50 Jump Ropes

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!