2026-09-14 WoD

WARM
400m run
std warmup
2x5 T2B
2x5 wallball

MAIN

A. For time. 22min cap
{
40 Wallball 14# (Rx was 20#)
20 T2B
1 Block Farmer Carry 53# KB

30 Wallball 14# 
15 T2B
1 Block Farmer Carry 44# KB (went a bit lighter after 1st round

20 Wallball 14# 
10 T2B
1 Block Farmer Carry 44# KB

10 Wallball 14# 
5 T2B
1 Block Farmer Carry 44# KB
}
Time: 16:38 (scale)

B. Work to a heavy 3-rep back squat
{
BackSquat 45x5, 95x5, 135x5, 185x4, 215x3, 235x3, 255x3
}