Workout of the Day: Saturday July 27

Time

INDIVIDUAL METCON

For time

Buy In 100 Cal Machine / 1600m
run
10 Rounds of
- 10 Alternating DB Hang Squat
Clean Thrusters 50/35 lbs x 1
- 10 Weighted Sit Ups 50/35 lbs x 1
Buy Out 100 Cal Machine / 1600m
run

Comment Only

ACCESSORY / EXTRA

3 sets

12 Wall balls @ As heavy and as
high as possible
6 Band resisted broad jumps
3 High box jumps
Rest 2:00

Time

TEAM WOD

10 rounds for time

Run 800m
Amrap
8 Alternating DB Hang Squat Clean
Thrusters 50/35 lbs x 1
8 Weighted Sit Ups 50/35 lbs x 1

While one partner runs, the other
performs the Amrap

Run Substitution:
Row 1000m
Bike 2000m
Ski 600-700m
Brandon Farmer