Monday August 7th, 2017

Bring a Friend Day was amazing!

Strength: Back Squat 3-3-3-3

Cycle Work: Ring Rows 12-10-8 Add wt if you wish

WOD:

4 Rounds for time

Run 400m

15 Wall Balls

15 Pull-ups

15 min HARD CAP

Level 1: Run Distance scaled down

Level 3: Increase reps and mandate unbroken

Cash Out:

2 min Total Front Side Hold (Dball or plate)