Friday, 14 April


Word on the street is, some of the morning crew never dropped the med ball during the WOD. Has the gauntlet officially been thrown down??

Do you accept the challenge?? Choose your own adventure!!



4 Rounds of Strict Dip Work: (pick one)

a) 8 x Ring Dip

b) 8 x Stationary Dip

c) 30 sec hold at bottom/30 sec hold at top

**Rest 1-2 Min between sets.**


3 Rounds for time:

30 WBS @ 20/14

400m Run w/Med Ball @ 20/14