2023-01-02 WoD

WARM

400m run

1min row
10 goblet squat
10 cossack squat
1 min row
10 scap pullups
2 wall walk
1 min row
10 box stepup

MAIN

A. 5 rounds, not for time
{
Back squat - 5-5-3-3-1 with increasing weight
-warm: 10x45, 5x95
-main: 5x135, 5x165, 3x185, 3x205, 1x225
8 DB Benchpress 2x30#
}

B. 12min AMRAP
500m row buy-in
{
10 Goblet Stepup 24" 35# (Rx was 50#)
7 pullup
4 Strict HSPU (Rx+. Rx was 2 wallwalk)
}
5 rounds even