2024-05-16 WoD

WARM
400m run
2 rounds
{
1 min row
2 spidermans
5 shoulder swimmers
20 walking lunges
10 banded good mornings
10 banded OH Press
}

MAIN

A. OH Press: 3x65%, 3x75%, 3+x85%, 3x75%, 3x65%
{
warm: 5x45
main: 3x65, 3x75, 1x85, 3x75, 3x65

}

B. (Superset w A): 4x6/side One Arm DBRow
sets: 35#, 40#, 45#, 50#

C. 4 rounds for time
{
20 walking DB Lunge 2x35# (Rx was 50#)
 8/7/6/5 strict HSPU(Rx was DBPushpress, Rx+ 10 HSPU)
1 long block run
}
time: 12:26