Today was our first Bring a Friend to WOD event. We had a great turnout and everyone seemed to have a good time! You can view pictures from the event here: https://www.facebook.com/media/set/?set=a.734676349905363.1073741854.164870376885966&type=3
Group warm-up and mobility: 25 Minutes
Then, partner up – only one partner works at a time – 15 minutes*:
- 7 KB Swings
- 7 Squats
- 7 Burpees
* Start with a 200m run, every minute on the 3rd minute stop what you are doing and run 200m. Continue where you left off when you come back from running.
After the WOD, we spent some time on mobility instruction and sampled Paleo foods from Christophe’s Kitchen, BeePrimal, and paleo-friendly Quest bars (we will be placing an order for these bars Monday – $23 per case).
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