Lifted Event Friday Night at 6:30

Warmup

400m Run

30 GHD Situps 1:00m Plank Skin the Cat Skill Bench Press - Build to a tough triple In-between complete 50 strict Pullups WOD

25 Cals on Rower

50 Wallball, 25 Hollow Rocks 50 Box jumps 25 Ring dips 50 Wallball 25 Cals on Rower

Come down at 6:30 for our Lifted Event! Kurt will be speaking