Today the WOD and metcon are the same, so feel free to drop in at any workout time and bring a friend!

Work Out of the Day“2 30 7”2 rounds for time:30 down ups30 box jumps, 24/20″30 v-ups30 back extensions30 grasshoppers30 walking lunges300m row or runPost time to beyond the whiteboard.[nggallery id=336]Metcon WorkoutSame as above