2024-10-25 WoD

WARM

400m run
2 rounds
{
5 backsquats 45#
10 kip swings
10 cossack squats
1 min row
}

MAIN

A. 5x3 backsquat, ~90% of FS max, one round every ~3min
warm: 5x95, 5x135, 5x185
main: 3x205, 3x205, 3x205, 3x225, 3x225

B. For time, 13 min cap
{
50 thruster 75# (Rx was 95#)
every time you break:
{
10 T2B
10 cal AirDyne
}
}
Time: 9:34 (I did 15, 13, 12, 10 thrusters with 3 sets of T2B/airdyne)