2025-06-30 WoD

WARM

400m run

2x
{
1 min row
2 spidermans
90-90's
5 hang powerclean 45#
5 strict OHPress 45#
5 back squat 45#
}

MAIN

A. 10-8-6-4-2 BackSquat, going up in weight to ~80-90% for the set of 2
warm: 5x95, 5x135
main: 10x165, 8x185, 6x205, 4x225, 2x245 (86% of my ORM of 285 - which was set years ago, so felt pretty good)

B. 3 rounds, each for time, ~2min rest b/t
{
500m row
4 strict HSPU (Rx was 2 wallwalks, Rx+ was 8 HSPU, so somewhere between)
8 HangPowerClean 75#
16 backrack barbell lunge 75#
}
times: 3:45, 3:30: 3:27