Saturday 09/16/23

Workout

Warm Up

3 sets :30 on :10 off
-mountain climbers 
-supine rope climbs 
-empty bar front squats 
-empty bar push press 

WOD

3 RFT-30 min cap
800m run w/ wall ball (20/14)
4 ropes climbs (2 each) 
12 thrusters (each)- (105/75 75/55)

-800m run together then 2 rope climbs each and 12 thrusters each=1 round

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