2023-10-04 WoD

WARM
400m run
2 rounds
{
3 inchworms, 2-3 pushups w each
2 archer stretch
10 lunges
5 seated box jump
}

MAIN

A. 4 rounds, not for time
{
10 BackRack lunge #
10 DB Incline Bench Press
20s bar hang with 3 windshield wiper/side
}
75, 95, 115, 135

B. 3min AMRAP x 3 rounds, 1 min rest b/t
{
7 Box Jump over 20" (Rx was 24")
7 T2B
7 pushups
}
3 rounds + 4 reps
3 rounds - 4 reps
2 rounds + 14
total: 8 rounds + 14