8-1-25

35min cap

Partner wod

100 wallball 20# buy in (10 then switch)

2 rounds

20 synchro burpee box jump overs ver 24"

30 kbs

40 t2b

50ft hs walk

40 powersnatch 115#

30 cal bike

10x 100m run

100 ft hs walk buy out

Time: 40:00

7-30-25

20min cap

8 rounds

Row 200m

6 Hang clean

4 push jerk

50-60% 1rm powerclean

115#

Time: 11:48

Went a little lighter today cuz first wod in a week since tweaking low back.

All rows 1:50 pace or faster.

All ub.

7-28-25

Back and Bi's with Connor.

Weighted strict pull ups

10 bodyweight

5 with 25

5x35

5x35

4x45

T-bar row

10x45

10x90

10x90

10x90

4x135

SA DB bent row

4x10 with 70#

Db curls

3x10 with 40#