Wednesday | August 14th, 2024

CONDITIONING: 
——RX+——
2 rounds for time of: 
800m Run 
20 Pull-ups
40 Dual DB Squats @ 2×50/35
20 Pull-ups
——RX——
2 rounds for time of: 
800m Run 
10 DB Squats @ 2×50/35
10 Pull-ups 
10 DB Squats @ 2×50/35
10 Pull-ups 
10 DB Squats @ 2×50/35
10 Pull-ups 
10 DB Squats @ 2×50/35
——FITNESS——
4 rounds for time of: 
400m Run (or 1k Bike) 
2 x 
10 Ring Rows 
10 DB Squats 
——NOTES——
-24 Minute Cap 

STRENGTH/ACCESSORY: 
3-5 x 
10 Dual DB Bentover Rows 
15-20 Empty BB Bicep Curls 
:30 Hollow Hold