2026-10-13 WoD

WARM
400m run
1 min Airdyne
2x
{
2 spidermans
10 benchpress 45#
10 lunges
10 banded good mornings
10 banded presses
}

MAIN

A. 5x10 benchpress, moderate weight
75, 85, 95, 105, 6x115

B. (Superset w A)
5x7 Close Grip Pushup

C. 5 rounds for time
{
2 block run
20 box step over 20" (Rx was boxjump over 24"
30s HSHold (Rx was 5 wallwalk)
}
19:35 (scaled)