8.22.2016

Warm Up

Row 250m

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • Scap Pull Up x 5
  • Dislocate x 10

Workout of the Day

A. 3 Sets

  • A1: Strict Wide Grip Pronated Pull Up x 5-8 – Rest 60 seconds
  • A2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes

B. In teams of 2, work together to complete:

  • Farmers Carry x 400m (HEAVY)
  • Row 100 Cals
  • Wallball x 100 (20/14lbs to 10/9′ target)

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