2024-09-20 WoD

WARM
400m run
2 rounds
{
1 min airdyne
2 spidermans/side
10 banded OHPress
10 ring rows
2 pullups
}

MAIN

A. 4 rounds, not for time
{
3 pushpress (95, 115, 135, 145)
6/side DBRow (35, 40,45, 50)
5/side KBFrontSquat (35, 44, 53, 53)
}

B. For time. 16 min cap
{
40 FrontRackLunge 95#
4 block run
30 PushPress 95#
3 block run
20 pullups
2 block run
}
14:45