2024-11-22 WoD

WARM
400m run
2 rounds
{
400m row
10 KBS 35#
5 goblet squat 35#
10 walking lunge
10 ring row
2 spidermans
}

MAIN

A. Work to a 1RM FrontSquat
8x45, 5x95, 4x135, 3x165, 2x185, 
1x205, 1x225 (just under my PR of 227 from many years back)

B. For time, 15 min cap
{
100 DU
21 Thruster 75#
21 Pullup
15 Thruster 95#
15 pullup
9 Thruster 115#
9 pullup
}
time: 13:10

I added:

C. 1500m row (total for today: 2300. Rowvember total = 2,300 + 40,600 = 42,900)