The Christmas party is still on for Friday night but it’s had to be moved to 8pm due to another booking at 7. So we’ll see you guys Friday night at 8pm at Pop’s Place.

Warm Up

*250m Row

*Spealler

*PVC Warm Up

*Find your corners

then

Deficit Deadlift (standing on 45’s)

6 x 3

then

For Time:

2000m Row

Cash Out:

50 Wall Ball Sit Ups

100 Banded tricep extensions