Workout of the Day: Friday August 8

Time

Metcon

For Time:

800m Run
15 Chest-To-Bar Pull-Ups*
400m Run
20 Chest-To-Bar Pull-Ups*
200m Run
25 Chest-To-Bar Pull-Ups*

*RX+: 5-10-15 Ring or Bar Muscle-Ups

Time Cap: 15 Minutes

Completion

Accessory

3 Rounds For Quality:

10 Dumbbell Bent Over Rows (Each Side)
20 Box Step-Ups (24"/20")*
:30 Superman Hold*

*RX+: 20 Pistol Squats & :30 GHD Sorenson Hold
*Athletes Choose Dumbbell Load
Brandon Farmer