31 Jul 18

Pull-ups (Every :90 sec 5-5-5-3-3-3-3)
Strict Underhand Pullups
Work up to a Heavy Weight
Metcon (Time)
“The 800’s”

800m Run (Buy In)

5 Rounds
10 Burpee Box Jump overs (24,20)
10 Toe 2 Bars

800m Run (Cash Out)

Metcon (Time)
Superset with minimal rest

4 rounds
50 Abmat situps
20 1 Arm Dumbbell Rows kneeling on bench (10 each side)
15 Banded Pull Aparts

Extra Credit
Metcon (Distance)
Choose ONE of the following sports: (perform this only once a week)
“Tabata”
Swim (m/tu/w): 8 x :20s on, :10s off, use pool or open water
Bike (m/tu/w): 8 x :20s on, :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (m/tu/w): 8 x :20s on, :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (m/tu/w): 8 x :20s on, :10s off, if on C2 use meters or watts

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