Workout of the Day: Friday July 4th (Happy Independence Day!)

Distance

METCON

8000/7000m Row For Time or Max Distance in 30:00

In Teams of 4

P1: Max Distance Row 1:00
P2: Rest
P3: Max Rep Kettlebell Deadlifts @ 70/53 x 2
P4: Max Rep Plank Drag Through @ 50/35 lbs (DB)

Comment Only

ACCESSORY / EXTRA

Kettlebell Deadstop Row

3 x 8-12/ Arm

ACCESSORY/EXTRA

Behind the Neck Band Pull Down

3 x 15