2024-12-05 WoD

WARM

400m run
2 rounds
{
1 min row
6 DBSnatch 25#
2 inchworm
30s hang
5 pushup
}

MAIN

A. 4 rounds, not for time
{
12 DBBench 2x30#
10 skull crushers 1x30#
6 seated leg raise
7 kip swing to T2B
}

B. 20 min EMOM:
{
min 1: 30s ME DBSnatch 35# (Rx was 40#)
min 2: 30s ME T2B (Rx+. Rx was Knee-ups)
min 3: 30s ME Row for cals
min 4: Rest
}
R1: 10/12/8 = 30 reps
R2: 12/14/9 = 35 reps
R3: 12/13/8 = 33 reps
R4: 12/14/9 = 35 reps
R5: 13/14/10 = 37 reps
total: 170 reps