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)