2025-05-28 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat. Warm up to working weight, then:
warm: 3x40%, 3x50%, 3x60%
working: 3x70%, 3x80%, 1+x90% 3x80%, 3x70%
(using my max of ~225)
{
warm: 3x95, 3x115, 3x135
work: 3x155, 3x185, 1x205, 3x185#, 3x155
}

B. (Superset w A.) 4 rounds DU practice

C. "The Ghost". 6 rounds, each for reps
{
min 1: Row for cals
min 2: DU
min 3: Burpees
min 4: rest
}
scores:
R1: 16, 50, 11 = 77
R2: 17, 48, 12 = 77
R3: 17, 46, 10 = 73
R4: 17, 54, 11 = 82
R5: 17, 54, 10 = 81
R6: 17, 43, 12 = 72 = total of 462