2025-12-15 WoD

WARM

400m run
2x
{
1min row
2 inch worm
10 KBS 35#
10 benchpress 45#
10 band pull-aparts
}
Benchpress 5x95, 5x115
Powerclean drills

MAIN

A. 4 rounds, not for time
{
6 benchpress 135#
12 banded flys
}

B. (Superset w A)
{
1 PowerClean
2 HangPowerClean
}
95, 115, 135, 155

C. 3 rounds, each for time, 2min rest b/t
{
27 cal Row
14 HangPowerClean 95#
11 RingDip
}
times: 3:08; 3:10; 2:48