Thurs, Dec 16, 2021

WOD

1) GHD holds

4 x 30 sec Rx1 35/25, Rx2 25/10, Rx3 BW

w/1 min rest

2) 3 RFT

Run 400m

10 OH squat Rx1 185/130, Rx2 135/95, Rx3 115/75 (if u can’t OH sq /sub squat cleans )

100 Dus , Rx2 50, Rx3 200 singles

3) Deadlift

5 x 5 (clean grip) ascending