Friday – Open 17.4 – Warmup + Cooldown

A) Normal work capacity session warm-up, then:

5min easy Airbike

EMOM x 16min

min1: 5 DL

min2: 8 Wallballs @ 20lbs/10ft

min3: 10 Cal Row

min4: 3 HSPU- Open Standard

  • complete

+

Rest 10min

+

B)17.4

  • complete @ 174 (kept steady throughout, hit the wall at 9:50, failed 4 hspu)

C) 3 rounds easy pace

10 Cal Bike

8 T2B

8 burpee

10 Cal Row

Rest 1min

  • did not complete, no time
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