Workout of the Day: Thursday October 5

Time

Metcon

5 Rounds For Time:

21-18-15-12-9 Front Squats (115/85)

1-2-3-4-5 Rope Climbs

400 Meter Run

Time Cap: 30 Minutes

Completion

Gymnastics Accessory

3 Sets For Quality:

:20 L-Sit Variation

:30 Prisoner Superman Hold

:40 Alternating Pistol Squat Variation

Rest 1-2 Minutes Between Sets