2024-12-03 WoD

WARM

400m run
2 rounds
{
1 min row
10 DB deep lunge (2x20#)
5 Goblet Squat 20#
10 kip swings
}

MAIN

A. BackSquat 5x5 at moderate-heavy
warm: 5x45, 5x95, 5x135
main: 1x5x165, 4x5x185

B. For time. 20 min cap
{
1000m row (sub for 5 block run)
50 BackSquat 135# (Rx was 95. I did in 2 sets - 27, 23 reps. 2 CJ's in there)
50 pullup
}
time: 17:50