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

WOD:

1) Every 3:00 x 7 sets:

50m Heavy Dog Sled Push +

10-20 Ball Slams 

Load sled and pick reps so that you end up with around 1 minute of rest.

2) 3 rounds AQAP:

300m Run

21 Knee Push-ups

15 Dumbbell Goblet Squats 50/35

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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