Wodsgiving Friday 11/25/18 1pm to 3pm

Friends and family are welcome to participate in Wodsgiving free of charge!

** Please have friends and family register by clicking here so that they can sign the digital waiver necessary to participate.  This MUST be done before coming in.

This open box will be structured with 4 WODs.  Athletes can come for the whole time and do as many WODs as they want!  Below are approximate start times.  This could change due to number of athletes and possible multiple heats.  Athletes will warm up on their own.  Please arrive early and warm-up properly.

Workout 1:

Tryptophan 1:15pm

Teams of 2 or 3

  • 100 calorie row
  • 100 Hand release push-ups
  • 100 Med-ball Russian twists(20,14)
  • 100 pull-ups

*scale loads as needed

Workout 2:

Gravy 1:45Pm

10-9-8-7-6-5-4-3-2-1

  • Shoulder to overhead (115,80)
  • Toes to bar

*Scale loads as needed

Workout 3:

More pie 2:15pm

21-15-9

  • Airdyne Bike
  • Front squats (135,95)
  • Burpees

*Scale loads as needed

Workout 4:

Feast or Famine 2:45pm

Teams of 2

Partner 1 runs 200m

Partner 2 AMRAP 12

  • 3 Cleans (135,95)
  • 6 push-ups
  • 9 air squats

*When partner 1 comes back from the run partner 2 runs and partner 1 picks up the AMRAP where partner 2 left off

*Scale loads as needed

Posted in WOD

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