6720

MetCon//

5 Rounds for Time

7 Overhead Squats 115/75

14 Pull-Ups

Run 400m

QWOD//

5 Rounds for Time

7 Overhead PVC pipe Squats

14 Rows of some sort

Run 400m

Post your score in the HCF Workout of the Day, and write your modifications in your notes!

Warm Up//

Leg Swings, then General Cardio until you break a sweat 8-10 minutes

10 pause squats, 10 therapy squats against the wall, 10 air squats, 10 pvc overhead squats

set up a place to do rows. straps, towel over a door, or do bent over rows with weight somehow.