December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 3 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

For time:

100 Double unders (50 single leg reps on each leg)

4 Rounds for time:

15 Dips

15 Wall balls (30/20)

Then finish with,

100 Double unders

Option 2: (tails)

In 15 minutes:


Dead lifts (245/175)

Box jumps (30/24)

*in the remaining time complete as many toes to bar as possible.


4 sets for times of:

1000m row

20 C2B pull ups

30 Wall Ball Shots (30/20)

40 Russian KB Swings (70/55)

Rest exactly 4 minutes