The Workout of the Day for October 5, 2017

WARM-UP:

400m Run 

then

3 Rounds:

10 Ring Rows

15 Hand Release Push-Ups

STRENGTH:

Pull-Ups

5 x 12

*Start each set with as many strict pull-ups as possible, then finish the set with kipping pull-ups if needed. Rest 2min between sets.

METCON:

21-15-9

Burpee Box Jump Overs 24/20

400m Run