2023-06-01 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds EMOM
{
1: 10/side ring row (single arm)
2: 30s static ring hold
3: 10 banded fly + 10 banded bench
4: 50' walking lunge
}

B. 8min amrap
{
8 strict DB press 2x35#
12 towel row 1x35#kb
}

C. Front Squat deload week:
{
min 0: 5 reps 95# (40%)
min 2: 5 reps 115# (50%)
min 4: 5 reps 1355# (60%)
min 6: 5 reps 115# (50%)
min 8: 5 reps 95# (40%)
}

D. 8 min AMRAP
{
3 wall walks (Rx was 4)
9 box jump 24" (Rx was 30")
}
8 rounds, but went 15s over
}