CrossFit

METCON
For total time:
Run 800 Meters
40 Russian KBS (70, 53)
15 Strict Pull-ups
Rest 2:00
Run 800 Meters
35 Russian KBS
10 Strict Pull-ups
Rest 2:00
Run 800 Meters
25 Russian KBS
5 Strict Pull-ups

BootCamp

METCON
4 Rounds of Strength Circuit:
1a) KB RDLs x 8-10.
1b) Neutral Grip DB Push Press x 8-10.
1c) Hollow Hold x 10-15s.

Question of the Day 

When was the last time you had an actual “rest day”?