2024-06-19 WoD

WARM
400m run
2 rounds
{
1 min airdyne
10 glute bridges
10 jumping squats
10 clamshells/side
10 good mornings 45#
}

MAIN

A. 4 rounds, not for time
{
3 deadlift
5 boxjump 24"
15s airdyne sprint for cals
}
deadlift: (warm) 5x95, 5x135; (main) 3x185, 3x225, 3x265, 1x285
airdyne: 6,7,6,6

B. for time, 14 min cap, finish all of 1 movement  before moving on to next
{
50 box jump 24"
50 deadlift 155#
50 burpees
} 
time: 13:38 Rx