2024-11-26 WoD

WARM

2 rounds
{
4 spidermans
10 ring row
10 OHPress 45#
10 box jumps 24"
}

MAIN

A. Work to a heavy OHPress:
5x65, 4x75, 3x80, 2x85, 1x90, 1x95,1x100(fail)

B. (Superset w A) 6x3 ring pullup (strict)

C. 15min AMRAP
{
30 wallball 20#
30 ab mat situps
10 burpee box jump 24"
}
3 rounds + 60 reps