Friday 9-30-22

 Wod - 4 rounds for time

200m run

20 slam balls 30/20

200m run

R1. 10 bench @ 65% 1rm

R2. 15 bench @ 55% 1rm

R3. 20 bench @ 40% 1rm

R4. 25 bench @ 30% 1rm

Accessory -

 3x 12 ghd back extensions 

3x 12 beat swings - kip swing 

Angie D 23:00

James 24:48

Heather 17:50

April 20:23

Nate 20:15

David 19:54

Dean 24:40

Dan 21:17

AC 21:40

Jon K 18:52