2022-10-13 WoD

 WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 4 rounds, not for time
{
8 benchpress, elevator-style tempo, 95#
8 RingRows, elevator-style tempo
}

B. 4 rounds, not for time
{
10/leg banded kickback
10/direction banded side-step
8/side elevated goblet curtsey lunge
}

C. 3 rounds, not for time
{
20s/side side plank hold
10/side KB Side-bends
10/side pallof press
}