2023-11-22 WoD

WARM
400m run
300m row
std warmup

MAIN

A. 10-8-6-4-2 Front Squat
warm: 5x95, 5x115, 5x135
main: 10x135, 8x155, 5x175, 3,195, 1x215 (scaled reps down on last 3 of those)

B. 5x3 Hanging Leg Raise

C. 21-15-9-15-21. 16 min time cap
{
Row for cals
FrontRackLunge 95#
T2B
} 
Hit time cap 20 cal row into last set of 21, so:
(21+15+9+15)*3 + 20 = 200 reps