THURSDAY Is Bring A Friend
(you don’t need friends to come, we can help you make new ones!)
Bring A Friend WODs are short simple metcons (under 20min) that are all body weight no barbells and no fitness experience needed. After the metcon we will trek up to Southern Strain Brewery on Central at 7:30pm.

The Bring A Friend WOD is Different, this is not the same workout we will be doing at 6:30pm

There will be no 5:30pm WOD

Workout Of the Day

Strength Of the Day

4 Sets For Weight
1 Strict Press
1 Push Press
1 Push Jerk

Metcon Of the Day

4 Rounds For Time
250m Row
15 Deficit Push Ups
6 Pate Toe Taps (6 full circles around, 3 in each direction)

Post Times, Loads, Pictures and Words of Wisdom to BTW