2023-05-19 WoD

 //First day back after several days of biz travel

WARM
400m run
2 rounds
{
1 min row
1 min spiderman
10 flutterkicks
5 shoulder swimmers
10 scap pulls
5 kip swings
}

MAIN

A. 3 rounds, not for time
{
20 banded glute bridges
4 lunges w 2x25# DB in farmer carry
4 lunges w 2x25# DB in front rack
4 lunges w 2x25# DB OH
}

B. for time:
{
3 rounds:
{
20 DBLunge 2x30#
20 T2B
}
2 rounds
{
20 DBFrontRackLunge 2x30#
15 pullup
}
1 round
{
20 DBOHLunge 2x30#
10 C2BPullup
}
}
time: 14:45
}
}