07.22.16

IMG_3835Bring a Friend to the gym Day!  Show your friend what we do and how we do it.  Be their coach. WOD together.  

Skill: Back Squat Every 3:00 for 9:00 (3 sets) back squat x 6-8 reps @ 70-75% 1 RM

 

 

 

WOD: For Time 40 Sit Ups 40 Cal Row 20 Walking Lunges - carry plate OH for RX+ 20 Ball Slams 30/20 15 Skaters each side 15 Sandbag Ground to Shoulder