2025-08-11 WoD

WARM
200m run
2x
{
1 min row
2 spidermans
3 kip swings
4 cossack squats
AYTs w band
}

MAIN

A. 15 min AMRAP
{
5 pullup
10 pushup or 5 HSPU (Rx+)
15 AirSquat
}
11 rounds + 8 reps (5 rounds with strict HSPU, 6+ rounds with pushups

B. 3 rounds, not for time
{
8 barbell curl (1 round at 55#, 2 at 65#)
2 length sled push (sled + 35#)
25 banded tricep extension
}