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

WOD:

1) Every 1:30 x 14 sets:

Odd – 5 Bench Press + 20 seconds Hard Ski Erg

Even – 20 Russian Kettlebell Swings + 10 Box Jumps

Build the Bench Press each round as deemed fit. Use a fixed weight/height for the Swings and Box Jumps.

2) 10 minute AMRAP:

21 Wall Balls 14/8

15 Knees-up

9 Deadlifts 115/75

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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