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

WOD:

1) Every 3:00 x 7 sets:

100m Sled Drag +

100m Double Kettlebell Overhead Carry

Pick moderate loads that allow you to get this done in about 2 minutes.

2) 10 minute AMRAP:

75 Heavy Rope Single-unders

15 Kettlebell Swings 35/26

15 Knees-up

Extra Work:

3) 3 sets not for time:

20 Band Pull-Aparts

20 Banded Face Pulls

20 Banded “No-Money”

Not for time, focus on quality, not speed.

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