2022-12-15 WoD

WARM
400m run
std warmup

MAIN

A1. Benchpress:
3x10 at light weight (45, 75, 75), then
9-7-5-7-9 at 95#

A2. (Superset w A1) 5 sets strict chinups 7-6-5-4-3

B. 3 rounds, not for time
{
down & back sled push 160#
30s max effort pushups (~14)
30s max effort ring rows (~12)
}

C. 3 rounds, not for time
{
down and back carry (36# KB in front rack, 36# KB farmer carry)
8 wide grip pendlay row
}

D. 3 rounds, not for time
{
10s Hanging L-Sit 
10s mountain climbers
10s Left side plank
10s mountain climbers
10s Right side plank
}