2025-09-08 WoD

WARM
3 min row
std warmup
clean drills

MAIN

A. 4 rounds, not for time
{
1 PowerClean into
3-7 FrontSquat
3 ring dip hold and negative
}
75#, 95#, 115#, 135#

B. For time:
{
3 block run
21 FrontSquat 95#
21 RingDip (Rx+. Rx was pushups)

2 block run with medball 20#
15 FrontSquat 115#
15 RingDip 

1 block 'run' with 50# DB
9 FrontSquat 135#
9 RingDip
}
time: 15:52