2024-07-30 WoD

WARM
400m run
2 rounds
{
10 box stepup 24"
4 alt spiderman
10/10/10/10 banded monster walks
10 banded lat pulldown
10s bar hang
}

MAIN

A. Build to a heavy 3 rep back squat
5x45, 5x95, 5x115, 5x135, 5x165, 4x185, 3x205, 3x225

B. reduce to 70-80%, do several sets of 3 reps, time allowing
2x3x165 (75%)

C. For time. 30-20-10 of
{
5 block run buy-in (first round only)
DB Lunge 2x35# (Rx was 50#) in farmer carry hold
box jump 24"
Pullup
}
time: 17:40