11-29-23

20 rep max back squat

5x95

5x135

5x165

20x195

Partner WOD

For time:

100 cal bike (split however)

50 Synchro WB 20#

50 Synchro KBS 53#

25 Synchro KB snatch 53#

50 synchro kbs 

50 synchro wallball

100 cal bike

Time: 24:17

Partner: Gary

I def held Gary back. First bike in 3:40 doing 10 cals each. WB 30, 20. KBS 25-15-10. KB snatch 5 each arm rotating. KBS 15-15-10-10. WB 15-15-10-10. Bike in 4:30 doing 15 cals each.

15min z2 bike

54 cadence avg

122 cals