Monday 7-8-24

 Strength - front squat 

Every 2 min x 6 sets complete 3 reps - build in sets 

Wod -  for time

4 rounds 

160m run

20 bb front squats 75/55

40 m kb front rack carry - 53/35 switch arms every 10m

10 single arm kb swing left arm 53/35

10 single arm swing right arm 53/35

- swings are chest high aka Russian swings 

Chastidy 55 17:50

Kat 75 17:01

Megan 155 14:20 rx

Jaren 205 12:04 rx

Matt 175 12:50 assault bike

TJ 165 17:50

James 15:48 rx

Heather 185 11:26 row

Mark 185 16:11 rx

Jim 16:45

George finished 

Jed 225 16:30

Kate 95 17:30

Peytan 115 17:36 rx

Sam 105 17:57

Logan 170 12:09 rx

Lester 175 17:24 rx

Sean 245 16:05rx

Carolyn 95 14:52