Mon, Oct 30,2023

wOD

1)12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

GHDSU Rx1 20, Rx2 17, Rx3 14

Kb swings Rx1 20, Rx2 17, Rx3 14

Row Cals Rx1 16/13, Rx2 14/11, Rx3 11/9

2) Backsquat

5 x 5 ascending

3) 2 RFT

Run 200m

20 Deadlift Rx1 165/115, Rx3 135/95, Rx3 115/75

Dus Rx1 100, Rx2 50, Rx3 100 singles

5 Squat cleans - same