2025-10-15 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
3-5 benchpress, increasing weight to heavier than WoD weight
1 min row complex (legs, legs+hips, legs+hips+arms)
}
95, 115, 135, 155

B. For time & quality
{
row 40-32-24-16-8 cals
benchpress 135# 20-16-12-8-4 reps
}
22:04 (135# was very heavy for me for this many reps)

C. 3 rounds, not for time
{
8 skull crusher 45#
25 banded pull-aparts
50 banded tricep extension (Rx was 100)
}