2024-11-08 WoD

WARM
400m run
3x
{
250m row
5 scap pulls
2 spidermans
8 cossack goblet squat
30s hollow hold
}

MAIN

A. 4 Rounds not for time
{
30s DU (around 20)
10 DB OH BackLunge 25# (2 rounds)/35# (2 rounds)
3x (5 kip swing + 1 pullup hold 3s at top, 3s negative)
}

B. For time, 15 min cap
{
750m row buy-in
15 Pullup
30 DU
15 One Arm (left)  DB Thruster 35# (Rx was 50#)
30 DU
15 Pullup
30 DU
15 One Arm (right) DB Thruster 35# (Rx was 50#)
30 DU
}
9:24

I Added: 

C. Row 2600m (10+ minutes) (Rowvember total = 10300 + 4100 = 14,400)