WARM
400m run
2 block run
std warmup
2 rounds
{
10 wallball
3 box jumps
8 RingRows
30s Row
}
MAIN
A. 3x5 Front Squat, moderate heavy
5 x 95/115/135
B. 3 rounds for time, 25min cap
{
5 block run buy-in
3 rounds:
{
30 wallball
5 MU (Rx was 22 pullups, Rx+ was 7MU, so somewhere in between)
10 Box Jump Over
}
3 block run cash-out
}
time: 20:23
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