2024-07-19 WoD

WARM
400m run
2 rounds
{
30s Airdyne
10 banded good mornings
10 banded presses
10 cossack squats
10 KBS
}

MAIN

A. 4 rounds, each for total reps
{
1 min box stepups 24"
1 min KBS 35# (Rx was 53#)
1 min wallball
1 min PlankBurpees
1 min rest
}
r1: 20, 30, 20, 15  = 85 reps
r2: 20, 35, 20, 15  = 90 reps
r3: 20, 35, 15, 17  = 87 reps
r4: 20, 35, 15, 17  = 87 reps
Total = 349 reps

B. 3 rounds, not for time
{
10 barbell curl 45#
5/side RDL w KB (35, 44, 53)
20 abmat situps
}