2025-01-17 WoD

WARM
400m run
2x
{
1 min row
10 ring row
10 lunges
20s flutterkicks
2 spiderman
}

MAIN

A. 4 rounds, not for time
{
16 gorilla row 2x26#kb
10 backrack lunge 95#
3 strict pullups
}

B. 3 rounds for time
{
2 block run
12 pullups (12, 8/4, 7/5)
18 box stepup 24"
}
11:36