Call Us: (704) 261-5279

Friday 7/18/14


Friday 7/18/14

Strength: Back Squat *10mins to warm-up

15mins to establish a 3RM back squat

Metcon: Complete for time (30min cap)


KBS 24/16kg

slam balls 30/20lbs

*coaches challenge, add bench dips

One year ago today, this is the workout that the “All Day” nickname was given to Mr Brian Welch. It was maybe his 3rd workout. It took him just over an hour, and I’m pretty sure he died a couple times. This is a good one to reference how big a difference 1 year can make if you happen to have your previous time written down.