Friends and Family Day!
Bring as many friends and/or family members to any WODs ALL Day!
5:45am, 9am, 12 noon, 3:30pm, 4:30pm, 5:30pm, 6:00pm, 6:30pm!
ALL Day, ALL WODS
A. 4 Person Team Workout
Station 1: 250m Row
Station 2: AbMat Situps
Station 3: Slamballs
Station 4: Rest
*One athlete will begin at each station and rotate to the next station once the athlete on the rower completes the 250m row. Score is how many full rounds the team achieves!
B. 4 Person Team 320m Prowler Pushes
*Each team member will push the prowler 40m and rotate thru until each athlete pushes twice (40m x 8=320m). Score is your team’s time. If time allows, repeat! Weight is the choice of the team and coach.
A. Halting Clean Deadlift 3-3-3-3
2 Squat Cleans, start at a medium weight and increase when able
C. 30-50 GHDs, not for time, break up into sets of 8-12