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Group Workout

By 07/25/2009No Comments

Group Warm Up will begin at 9am sharp.  If you are running late dont bother coming in after 9:10am – you will be turned away.  Directly after the warm up I will go over the Workout.


For Time:

  • Row 500 Meters
  • 25 Box Jumps 24″Men / 20″Women
  • 400 Meter Sprint
  • 25 Dead Lifts 185# Men / 135# Women
  • 25 Double Unders or 150 Single Jump Ropes
  • 25 Pull Ups (chest to bar Men / chin over Women)
  • 25 Wall Balls 20# Men / 14# Women
  • 25 Kettlebell Swings 53# Men / 35# Women
  • 25 Burpees


Every 5 minutes three Athletes will start the above workout at the same time and be timed through entire workout.  Form and technique will be held to the highest standard.  This WOD is scalable for newbies who are coming in for a tryout.