2023-01-12 WoD

WARM
400m run
500m row
std warmup
3 rounds, not for time
{
8 KBS
8 banded good mornings
8 banded OH press
}

MAIN

A. 100 Hang Power Clean 75#
Every break, do 5 ring dips.
(I did this in 4 sets: 33, 22, 25, 20. So 3 sets of ring dips)

B. 4 rounds, not for time
{
10 banded face pulls
10 palloff press
10 plank KB Pullthru
}

C. 3 rounds, not for time
{
1 down/back sled push (sled+25#)
6 cal Airdyne, arms only
}