09.28.2026

Strength
Front Squats
Every 2:30 x 3 sets
4 reps @ 70%
 
 
WOD
"Deasy's"
4 rounds for time
50 feet D-DB walking lunges
10 pull ups
5 sandbag cleans 150/100/85/50 (55+ 100/85, 60+ 85/50) 
 
Finisher
3 sets
max top of ring row hold- at 45 degree angle