Workout of the Day
For time:
1,000 meter run
40 deadlifts
60 kipping pull ups
40 deadlifts
1,000 meter run

24 minute time cap

Hold off on putting your equipment away until everyone else has finished; hang out and cheer your neighbor on!

Pick a deadlift weight that lets you hang on to sets of ten throughout both rounds on the barbell. Scale the pull ups so that you’re able to do 5 at a time the whole way through, knocking out a set every 20-40 seconds. Push yourself to keep the full run distance unless you have injuries that require scaling around!

standard: 115/85
rx: 155/105
sport: 185/135, 30 bar muscle ups instead of 60 pull ups
metcon: 3×5:00 on, 1:00 off