2024-07-01 WoD

WARM

400m run
2 rounds
{
1 min Airdyne
20 barbell goodmornings
5/side seated dumbell press 20#
inchworms
Spidermans
}

MAIN

A. 3 rounds, not for time
{
5 rep Deadlift with 3-sec lowering
7/side OneArm DB Strict Press 30#
20s HSHold
}

B. 5 rounds for time, 24min cap
{
25 Deadlift 165# (Rx was 210#). reps drop by 5 each round (25, 20, 15, 10, 5)
5/side DBPushpress 30#
2 block run
}
time: 18:00