OG has the tightest community who take pride in their box. Thanks to all who have put in the time and money and contributed to the the PEGBOARD and Ice machine.
Weightlifting
Deadlift (1×4)
1×4 Heavy – Try to use the same weight as the 1×3 from W1. Controlled on the way down, take the hands off the bar, complete next rep.
In teams of 3:
Row 6000m
Switch every 250m
Crash and burn, each athlete will complete 8x250m Rows.
