WOD

Weightlifting Program Posted in the Red Room
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SWOD:

Dumbbell Bench Press-6-12reps
Med Ball Slam-25(25#-M/18#-W)-Max Effort
Sled Push-140ft(70/70)-1.5x BW

x5 Rounds:
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Conditioning:

Wall Ball-50-40-30-20-10 Reps(20#-M/14#-W-10ft All)
400M Run

For Time: AFAP:
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Friday Evening Open Gym Times: 4pm-8pm