Friends and Family Day.  Bring a Friend to any class today!

Jeremy.  Upping the Work out with a hammer.

Jeremy. Upping the Work out with a hammer.

WOD:

Friends and Family Partner WOD
Buy in 2-lap run
3 rounds –
10 burpee’s
40 air squats
500m Row
Buy out 2 – lap run

Sport:

Do WOD above with Comrade or on your own.

Assessory Work:

EMOM 20 min
Even 5 bench press
Odd 8-10 GHDs or 30 sec plank