2024-06-18 WoD

WARM
400m run
2 rounds
{
1 min row
8 goblet lunge 35#
4 spidermans
4 inchworm
10s bar hang
5 scap pulls
}
front squat & thruster warmup

MAIN

A. Front Squat 5-5-5-3-3-1
{
warm: 5x45, 5x95
main: 3x5x135, 2x3x165, 1x1x185
}

B. For time, 15 min cap
{
3 block run
21 thruster 75# (Rx was 95#)
15 strict pullup (Rx was 21 kipping)
2 block run
15 thruster 75# (Rx was 95#)
12 strict pullup (Rx was 15 kipping)
1 block run
9 thruster 75# (Rx was 95#)
9 strict pullup (Rx was 9 kipping)
}
time: 13:28