Sunday December 11th

15 minute warm up and build bars and get all equipment out for your team- make sure you have all your equipment before you start-
wod is simple- Teams of 3
30 Minute Amrap- one team member working at a time (trust me, you wont get a lot of rest)
This starts with a 1000m row that you only have to do once-
——THEN— with time remaining do as many rounds as possible of

30 deadlifts (225/185)
60 wall balls (20/14)
60 kettle bell swings (70/55)
60 ab mat sit ups
200m run as a team
-can not start next round until all team members are back from the run.
split work however you want-

Need a Christmas gift for a friend or family member you want in the gym? Buy them this gift card! at the link below