Thank you to everyone that invited friends to our classes last week and everyone that came by the social event at the RiNo Beer Garden this past Saturday. The week was a big success and we owe a large part of the success to you guys for telling your friends about Verve. We plan to do the Bring a Friend Week a couple times a year and hopefully our social events will become more frequent.
WOD-
5 x 4 min rounds
Row 500 meters
In remaining time As many reps as possible of:
Box Step ups w/med ball 20#(14#)
*2 minutes rest between rounds
Score= Total Step-ups
SPRINT-
For time:
50(40) calories on the bike, then:
4 rounds of:
10 KB Swings
15 Burpee box jump overs
Then,
50(40) calories on the bike
