Warm Up
Run or Row 250m
Then, 2 Sets:
- Hang from Bar x 30 seconds
- OH + Farmers Carry x 50′ per
- Burpee Broad Jump x 3
Workout of the Day
A. 3 Sets
- A1. Strict Wide Grip Pull Up (Pronated) x 5-7 @2011 – Rest 60 seconds
- A2. Strict Pull Up (Pronated) x max reps @2010 – Rest 2 minutes
B. In teams of 2, with only 1 person working at a time, complete as many reps as possible in 10 minutes of:
- Run 1 mile or Row 2k
- Alternating DB Snatch x max reps in time remaining
Rest 5 minutes, and when the running clock reaches 15:00…
Complete as many reps as possible in 10 minutes of:
- Farmers Carry x 600m (as heavy as possible
- Burpee Box Jump Over x max reps (24/20″)
