The Workout of the Day for July 4, 2017

WARM-UP:

2 Rounds:

200m Run

10 Split Jumps

10 Ring Rows

10 Thrusters (empty bar)

METCON:

In teams of two, complete the following for time:

800m Barbell Carry 45 (Buy In) - as a team

8 Rounds (alternating complete rounds):

17 Overhead Walking Lunges 45/25

7 Chest to Bar Pull-Ups

6 Thrusters 135/95

800m Barbell Carry 45 (Cash Out) - as a team

L3

115/75

L2

95/65

L1

75/55

 

Aaron Kennedy