2024-11-07 WoD

WARM
400m run
2x
{
250m row
10 benchpress 45#
10 banded pullaparts
2 spidermans
}

MAIN

A. Work to a moderate 6-8 rep benchpress
8x95, 6x115, 5x135

B. 25 min AMRAP
{
1 block farmer carry 2x30# DB (First round I did 2x40)
10 box jump 24"
1 min max effort benchpress at ~65% - 10 reps at 115# each round
}
5 rounds even

I added:

C. 2k row - 9:15 (Rowvember total = 7800 + 2500 = 10,300)