Bring a friend week

Next week (May 14-19) is bring a friend week. Bring your friends to any of our workouts next week. It’s free!

Strength / Skillwork

400m Run

WOD

5 Rounds For Time:

• Run 400m
• Over the Cargo Net 1x
• Weaver, 1x (Rx+ Only)
• Double Pull-up Bar, 2x
• Ramp Run, 3x
• Body Hurdles 2x through (6 hurdles)
• The Pit, 1x (Rx+ only)

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Rx+: as written
Rx: Touch the top of the cargo net, No Weaver, 1 Double Bar, 1 Ramp Run, 1 Body Hurdle (3 hurdles), No Pit

Elements

5 Rounds of:

• Row 500m
• 20 Mt. Climbers
• 10 Ring Rows
• 10 Hanging Knee Raise
• 10 Shuttle Run Lengths [Beam to Beam]
• 10 Bench Dips, Straight Legs
• 5 Box Jumps, 30/24″