Awesome work on the team workout guys, Well be doing a deload day. Just move around and break a sweat since we will all be pretty sore. See you all at the BOX!

SWOD: Tempo Deadlifts

WOD: 3 ROUNDS OF

45 seconds of work 15 second of rest

100m Run

Plate Twist

Row/dyne for calories

Plank Hold

Slamball to Shoulder