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  • Writer's pictureMary Bozarth

Friday 7/30

Accessory

Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced - Strict Pull-Ups + Negative Intermediate - Banded Strict Pull-Up + Negative Novice: Jumping Pull Up + Slow negative Beginner: Ring Row/Lat Pull Down (5-8 reps)

Conditioning

Did my time

3 Rounds 21/15 Calorie Row (300/200m Run if not enough equip) 21 Overhead Squats (75/55) 21 Toes to Bar -Rest 5:00 - For Time: 42/34 Calorie Row (600/400m Run if not enough equip) 42 Overhead Squats (75/55) 42 Toes to Bar

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