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18092024

alicanumay

Conditioning: For time


550/500-450/400-350/300-450/400-550/500m row


rest 1:1


WOD: Every 3:00 for 4 rounds


10pull ups (x1.5 jumping pull ups) + 15 hand release push ups + 20 steps empty bar front rack reverse lunge


*max. rep single arm dumbbell man maker in remaining time


rest 1:00 between rounds


Accessory: 3 Rounds


12dumbbell french press

15-20 banded hammer curl

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