2023-07-21 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. Warm to a moderate heavy front squat, then every 3 minutes for 5 rounds:
{
3 Front Squat
2 slow tempo strict pullup
}
weights:
warm: 45, 95, 115, 135
main: 155, 155, 175, 175, 185x2

B. Every 5 min, a 3 min AMRAP:
{
1:
50 situp buyin
{
5 thruster 95# (Rx was 7x75#)
5 pullup
}
score: 2 full rounds
2:
1 min wall-sit buyin
{
5 thruster 95# (Rx was 7x75#)
5 pullup
}
score: 2 full rounds
3:
20 cal row buy-in
{
5 thruster 95# (Rx was 7x75#)
5 pullup
}
score: 2 full rounds
}