2025-07-14 WoD

WARM
400m run
2x
{
1 min row
90-90's
2 spidermans
10 A-T-Y's
}

Clean drills

MAIN

A. 4 rounds, not for time
{
2 HangSquatClean, into
2 FrontSquat
3 pullup with 2s pause at the top
}
95, 115, 135, 155#

B. "Jackie" - for time
{
1000m row
50 Thruster 45#
30 pullup
}
8:36 (1s PR!)
}