4RDS NFT
10 Strict L Pull-Ups
10/7 Strict Ring Dips
Rest as needed
"Thunder Buddies"
For Time: (12min Cap)
Partner WOD
35cal Row Buy-In
then
3rds
20 Synchro Wall Balls
18 Handstand Push Ups
16 Deadlifts (255/175)
then
35cal Row Buy Out
*Split up row, DL & HSPU however you want
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull
Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec 6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice) LIGHT A
For Time: 2 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 25ft Si