Workout of the Day:

500m Row @Avg 2K Row Pace from August 1st. 6-8 Intervals.
** Attempt to hold pace for each interval, if able to maintain complete all 8
Rest 3 minutes after each set
** Hammer down rowing technique.

Advanced:

10min Strict Muscle Up Practice for Warm Up
Play around with weighted strict muscle ups for last 2 minutes.
Ladies can do negative muscle ups into false grip or false grip ring pull ups or false grip ring rows.

AMRAP 45

200m FW 70/53 Arm, Add Chains to KB or DB if Necessary 10 Wall Walks

1 15­20ft Leg Less Rope Climb ** Accumulate.

300m Run