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
Every 2min for 7 sets: (12) Sets 1-5: 3 Hang Cleans Sets 2-7: 2 Hang Cleans Goal last two sets at 80% or same weight as last time. No...
Alt Stations Every 90sec for 4rds: (24) S1: Sandbag Over Shoulder S2: 50m-100m Farmer Carry S3: Bike for Cals S4: Renegade Rows
3rds NFT 3 each side Turkish Get-Ups, odd objects, have fun! :30 accumulative Hollow Hold 3rds For Time: 10 Lat Burpees Over Bar 10...
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