12-3-24

Partner wod

30min cap

Row 7000m

Everything you switch the person getting on must do 70 dus first, beginning at 0:00.

30min cap

6775 at cap

partner: Jordan

i rowed 1:50 pace

dus consistent

12-1-24

Leg day

Box squat

3 sec negative each rep

5x135

5x165

5x185

5x205

5x225

70% of last set for max reps no box 

20 reps of 155

3 sets

15 banded landmine RDLs 45# on bar, green band 

Into

10 each leg dbl db walking lunge double pulse 20s

2nd set triple pulse

3rd set quadruple pulse

10min emom

10 burpees

Between 30-34 sec each