2023-10-16 WoD

WARM
400m run
std warmup 

MAIN

A. Activation - 4 rounds, not for time
{
3 seated-box to wallball 20#
20s Static L-Sit/kneetuck Ring Hold
2x
{
5 row legs-only pull
5 row legs-hips-only pull
5 row full pulls
}
}

B. 3 rounds for time
{
30 wallball 20# (Rx was 40 reps)
40 abmat situps
* Do a single 500m row somewhere in the workout - I did between 2nd,3rd rounds
}
time: 11:00