Tuesday, January 29 WOD

Welcome to Bring A Friend For Free Week.  Listed below is a WOD for our members and below that is a WOD (Workout Of the Day) for their guests.  The guest WOD will mimic the member’s WOD but will use less skill intensive movements when necessary.


Buy-In: Review standard of movements

WOD: Partner up and judge each other for the following…

Workout #1: AMRAP in 8 minutes of…

  • 10 Pull-Ups
  • 10 KB Swings, 1.5/1 pood
  • 10 Box Jumps, 24/20″

Workout #2: “Annie” 50-40-30-20-10 rep rounds of…

  • Double Unders
  • AbMat Sit-Ups


Skill Review:

  • Dumbbell Swing
  • Rowing

WOD: AMRAP in 8 minutes of…

  • 10 Dumbbell Swings
  • 250 Row

Cash-Out: 400m run for time

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!