9:00 am Metcon WOD ( Workout of the week )
With a partner complete "Murph." Break up reps how you see fit.
1 Mile run
100 Pull ups
200 Push ups
300 Air squats
1 Mile run
10:00am Bring a friend workout – In a team of 2.
24 minute AMRAP ( As many reps/ rounds as possible )
20/15 Assault bike Calories
40 Ab mat sit ups
30 Air squats
20 Push press (45/35lb)
10 Pull ups / Ring rows
*All workouts can be scaled on an individual basis.
