2023-12-04 WoD

WARM
400m run
2 rounds
{
1 min row
30s bar hang
10 pull aparts
10 banded OH Press
10 air squats
}

MAIN

A. 5 rounds, not for time
{
1 PowerClean
1 Thruster
3 Front Squat
6 hanging single leg raise
5 kneeling banded lat pulldown
}
75, 95, 115, 135, 155#

B. 15min AMRAP. 3,6,9,12,15... of
{
Thruster 95#
T2B
* At 0,5,10 min, choose one of:
{
0.4 mile AirDyne
1 block run
15 cal row
}
}
Finished set of 15's, got 8 thrusters in the set of 18