2022-06-30 WoD

WARM
400m run
std warmup
2 rounds
{
10 KB Deadlift 36#
10 air squats
8 Ring Rows
6 pushups
}

MAIN

A. 4 rounds, not for time
{
down & back sled push 185(?)#
deficit KB Squats, 53#:
4 reps at 32xx temp
4 reps regular temp
}

B. Benchpress:
- work to a heavy 8 rep:
10x45, 8x75, 8x95, 8x115
- then add weight and decrease reps over subsequent rounds:
4x135, 2x155

C. (Superset w above) Close-grip benchpress (single dumbell supported at heads)
1x8x40#, 4x8x50#

D. 4 rounds, not for time
{
10/side landmine row (bar+15#)
10 banded lat pulldowns
}