2023-12-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
4 back squat, 42x1 tempo (95 warmup set, then 115, 135, 155, 185)
5 barbell row 95#
5 ring dip (assisted w band)
}

B. 4 rounds for time
{
15 back squat 115#
15 pushups
2x10 hand-over ring row
}
time: 8:23

I added

C: 3xHSHold for balance practice