Tuesday, August 30, 2022
Video Brief: https://youtu.be/WqTQqz1RMrI

“If you ain’t first, you’re last”
10 Rounds
300/250m Row
1:00 Rest
—
Directly Into..
1000m Row @ Goal 5k Race Pace

Strength EMOM
12:00 EMOM
min 1: :30sec Dead-Hang + Max Strict Pull-Ups
min 2: 2/2 Turkish Get-Up
min 3: 10/10 Single Arm DB Bent Rows
min 4: :40sec Weighted Forearm Plank Hold
Load: Choice

QuickFit
4 Rounds For Time Of:
24 Sandbag Box Step Ups
18 Wall Balls
12 V-Ups
6 Burpee Box Jump Overs