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Est.2010
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Friday, July 8th, 2016

STRENGTH:
Deadlift 10-5-3-1
*Score = Total Poundage

MET-CON:
"Swole Patrol"
17 min AMRAP:
50 kcal row
40 - Wall Ball Shots (20/14)
30 - KB Swings (2/1.5)
20 - Handstand Push-ups
10 - Muscle-ups
*Score = Total Reps

Quote of the Day: "Who sows virtue reaps honor." - Leonardo da Vinci

Video of the Day: The Kipping Muscle Up


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