*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

1) Bench Press: 5 sets of 5 @ Moderate Load

Rest 2-3 minutes between sets. Don’t crush yourself, keep weights comfortable.

2) 60 minute EMOTM:

1 – 150-200m Run

2 – 10-15 Burpees

3 – 10-15 Calories Ski Erg

4 – 15 Kettlebell Swings 70/53

5 – 10-15 Calories Assault Bike

6 – 50m D-Ball Bear Carry 150/100

7 – 10-15 Calories Row

8 – 50m Dog Sled Push 135/90 + Sled

9 – 10-15 Calories Bike Erg

10 – 1 round of “Strict Cindy”

Pick efforts you can maintain for all 6 cycles.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE