2024-01-20 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
10 band pullaparts
10 banded OHPress
10 cossack squats
20 DU
}

MAIN

A. 4 rounds, not for time
{
4 DBThruster, increasing weight per round
30s DU practice
}
25, 30, 35, 40# (x2)

B. For time
{
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
100 DU
}
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
500m row
}
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
0.7mile Airdyne
}
}
time: 25:25