Bring A Friend Day!

Fitness

For time:

– 800m row (split)

– 100 RKB swings (53/35)

– 400m run (together)

– 80 wallballs 

– 800m row (split)

– 60 SA DB hang power clean + push press

– 400m run (together)

– 40 burpees

Performance

For time:

– 1000m row (split)

– 120 RKB swings (53/35)

– 400m run (together)

– 100 wallballs (20/14)

– 1000m row (split)

– 80 SA DB hang power clean + push press (50/35)

– 400m run (together)

– 60 burpees over DB

Join us for our Christmas Party at Goodfriend (6pm)!