2024-07-15 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
7 DB FrontSquat (2 w 2sec pause, 2 w 1sec pause, 3 w no pause)
- 2x25, 2x30, 2x35, 2x40
10 SeatedLegRaise over db
3 kip swing
4 hanging leg raise, increasing height each rep
}

B. 15 min AMRAP. 2 block run buy-in, then:
{
10 One Arm DB Thruster 30# (did all one arm, alternating each round)
10 Hanging Knee Raise
1 long block run
}
6 rounds + 2 reps