Today is bring a friend day!  Bring a friend that is interested in joining and they can workout for free! 

Work Out of the Day 

“Twin Medicine Balls”

In teams of 2, for time:
600m run w medball
50 medball situps
40 ball slams
30 wallballs
20 medball step ups, 24/20″
100m sandbag carry, 150/100lb
20 medball step ups, 24/20″
30 wallballs
40 ball slams
50 medball situps
600m run w medball

Weight is 20/14lb for medicine balls and 30/20lb for slam balls.  Both athletes have to hold a ball the whole time, if someone drops ball, then they both must completed 5 down ups.  

Post time to beyond the whiteboard.