2023-03-06 WoD

WARM
400m run
std warmup

MAIN

A. Strength. work for 15 min, ascending weight
{
3 Front Squat, 3333 tempo
}
95, 115, 135, 155, did 1 rep (3333) at 175

B. 22 min AMRAP
{
10 DB Front Squat 2x30# (Rx was 40#)
10 burpees
10 strict chinup
1 long block run
5 DB Front Squat 2x30# (Rx was 40#)
5 burpees
5 strict pullup
1 block run
}
3 full rounds, plus 30 reps into round 4