2025-01-03 WoD

WARM

400m run
2 rounds
{
2 spidermans
10 benchpress 45#
10 ringrows
10 box stepups
1 min Airdyne
}

MAIN

A. 5 rounds, each on the 2.5 min mark
5 benchpress 95, 105, 115, 125, 135

B. 14 min AMRAP
{
3 burpeeboxjump 24"
6 pullups (did all sets unbroken)
12 GobletSquat 35# (Rx was 50#)
}
10 rounds + 1 burpeeboxjump

C. 3 rounds, not for time
{
30s hollow hold
15 banded tricep extension (green band)
}