7.29.24. Renegade – Strength

WARM UP

5 Minutes General Mobility

-then-

3 Rounds:

  • 400M run
  • 15 HR pushups
  • 12 kb goodmornings
  • 9 K2E
  • 6 squat jumps
  • 3 groiners

WOD

*Starting in waves*

Buy In = 500M row
21-15-9-3

  • bench press
  • alt. pistol squats
  • 100M farmer carry
  • 100M sprint

Cash Out = 500M row

-then-

6 RFT

  • 7 bb hang snatch
  • 5 bike cals
  • 3.3. burpee box jump-over
  • 20 situps