2023-10-14 WoD

WARM
500m row
3 rounds
{
200m row or 1block run
1 min spidermans
10 banded good mornings
10 jump squats
3 chinups
}

MAIN

A. 9 min AMRAP
15 cal Airdyne buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
7 rounds

2 min rest

B. 9 min AMRAP
1 block run buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
6 rounds + 10 reps

2 min rest

C. 9 min AMRAP
15 cal Row buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
6 rounds + 8 reps