2024-10-17 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, each 1 min round finish required work then rest to top of minute
{
min 1: 10cal Airdyne
min 2: 11 shuttle runs
min 3: 16 KB FrontRackLunge (alternating) 2x26#
min 4: 20 GorillaRow 2x26# kb
}

B. Work to a heavy 5-rep set of deadlifts
{
8x95, 6x135, 5x185, 5x225, 5x255, 3x285
}