Hey guys, remember this Saturday we won’t have a 9am class here, we will be going to Ft. Hamer to learn how to actually properly row in the water from 10am-12pm. If you haven’t signed up yet, please do so! The sign up will be on the board so we can get a total head count. Should be a great day to get away from the gym and do some functional stuff together outside. Hope to see you all at the box!

SWOD: Press and Chin Ups

WOD: For Time

400m Run

30 KB Swings

400m Run

30 Air Squats

400m Run

30 Push Ups or 20 HandStand Push Ups

400M run