Thursday, May 2nd
WOD:
5RFT
400m run
10 pull ups
16 Single-Arm DB C&J 50/35
Accessory:
4×10 weighted knee raises (use a med ball or light
DB between feet) while hanging on a rig.
Today's WOD
Saturday, September 30th
In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar facing burpees
Both partners complete the run together but only one carries plate at a time. Break up reps however they want, burpees must be done together.
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