WOD 11.22.13 - New Long Sleeve T Shirt Design

Here is the new long sleeve T-shirt. (at the bottom)

Use this link to order -  Click Here  You will pay at the gym. 

WOD #4 for the J19 Team Championship will be a 5K

WOD 11.22.13 - Rest 1 min between each AMRAP

6 min AMRAP

Row 250 Meters

20 Push Ups (score will be total push ups)


20 Tire Hammers

10 Tire Box Jumps

6 min AMRAP

15 GHD sit ups  (score will be total GHDs)

30 Second Plank Hold