9 AM Free WOD, Bring a Friend!
20 Minute AMRAP
A runs 400m
B cycles through 10 wallballs, 10 medball sit-ups, that's one round.
B keeps going until A gets back in the door and switch off where you stopped.
Count total number of rounds completed,
Not runs :)
10 AM Members WOD
20 Minute EMOM
Minute 1 4 Back-squats 175/135
Minute 2 8 Walking lunges w 2 KB/DB front rack
Minute 3 4 Man-makers with same KB/DB
Minute 4 HSPU 8 reps