9/30

A1. Goblet curtsy lunges, 12 alternating x 4; rest :30 sec

12# KB. 

A2. Weighted russian twist, 14-16 x 4; rest 1 min

16 each time. 14# ball.

+

4RFT

4 banded pull ups

8 deadlift 105#

60 jump rope singles 

Used purple band and broke up as follows:

4 

3 + 1 

3 + 1

2 + 1 + 1

Round 1: 1:24.1

Round 2: 1:28.7

Round 3: 1:37.9

Round 4: 1:26.8

WOD Total: 5:58.3