Sunday 07/23/2023 Workout Of the Day

A. 30 min grinder 
2 lengths heavy sled push
8 heavy double KB C&J
1:00 weighted wallsit
2 lengths loaded carry
10 heavy goblet squats
0:30/side single KB OH hold/walk

B. Dead hang: max hold for time 
July 15-31 Challenge!

Workout Notes: Part A is a 30 minute grinder. The goal is to go heavy with weights for each movement. No scores are kept; rest as needed between exercises.

For Part B, complete the bimonthly challenge! It’s a max time dead hang from the pull-up rig- holding for as long as you can and recording your time on the whiteboard.