Teams of 2
60 Bench Press (135/85) (split as needed)
800m Run (together)
40 Bench Press (155/100) (split as needed)
800m Run (together)
20 Bench Press (185/115) (split as needed)
800m Run (together)

L2: BP 96/65, 115/85, 135/95
L1: BP 45/35, 65/45, 75/55, split run

Core Work:
4 Rounds:
15 Overhead Plate Situps
7 Alligator Rolls (each side)
30 sec Face-Up Chinese Plank
30 Flutter Kicks (each side)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

January challenge! 

Dry January:
January is the perfect time to evaluate your relationship with alcohol. Whether you are cutting back or sober curious, going 31 days alcohol free can benefit everyone. Here are 5 benefits of not drinking alcohol for 31 days:

  1.  You’ll look better
  2. You may lose weight
  3. You’ll sleep better
  4. You’ll feel better
  5. You’ll be happier

Lunge Challenge:
Rules for the Lunge Challenge:

  1.  You must complete 20 lunges each leg (40 total) each day in September. That’s a total of 600 lunges each leg (1200 total) for the month (30 days).
  2. You can catch up (ex. doing 60 lunges if you missed two days) but you cannot do extra lunges to get ahead.
  3. You can do them anywhere (school, work, gym, church, grocery store, etc.).
  4. Lunges done in warm-ups and WODs count.
  5. Tally total reps on the whiteboard DAILY and keep a personal tally of your own.