Thursday 12/28/17

REMINDER: No 7AM WOD today! View our live calendar here.

Guests: Visiting for the holidays from another affiliate? Purchase and reserve your drop-in class here. E-mail us for a discounted rate if you want to attend more than one class. 

Members: Sign up for our January Nutrition Challenge by next Tuesday, Jan. 2! Check out ALL the information HERE, including answers to FAQs and links to sign up. 

Partner WOD

“Row and Go”

22′ CAP (scale to 6 rounds if won’t finish under time cap)

With a partner, alternate movements to complete 8 total rounds (as a team) for time of:

300m Row
20 Alt. DB Snatch (50/35)
10 Burpee Box Jump-Overs (24/20)

…Partner 1 rows, then Partner 2 does the DB Snatches, then Partner 1 does the Burpee Box Jump-Overs – this is 1 round. Partner 2 then begins the second round on the rower. Continue this pattern, alternating movements until a total of 8 rounds are completed.

Only 1 person works at a time – can’t start next movement until partner is completely finished with the prior movement.


Hip Opener (Pigeon Pose) on Box – 1 min/side
Couch Stretch – 90 sec/side

Categories: WOD

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