2022-12-14 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy 5 rep OHPress, then 3x3 OHPress w 3s negative
5x45, 5x65, 5x75, 5x85, 5x95
3x5 @ 95, w 3 sec negative

B. (superset w A) 3x5/side box stepups 2x25#

C. 3 rounds (was 4, but I had to leave early), each for time, 90s rest b/t
{
500m row
9 DB S2O (left)(pushpress) 35# (Rx was 50#)
10 reverse DBLunges 2x35#
9 DB S2O (right)(pushpress) 35# (Rx was 50#)
10 reverse DBLunges 2x35#
}
times: 3:27, 3:30, 3:28