Pre WOD

Every  minute on the minute for 14 minutes

Even: 3 bench press

Odd: 3 deadlift

Workout of the Day

4:00 AMRAP wall ball shots (#20/#14)

2:00 rest

4:00 farmers carry for max meters 2 X (24kg/16kg)

2:00 rest

4:00 AMRAP burpees

2:00 rest

4:00 row for max calories