2025-07-17 WoD

WARM
400m run
4 spiderman
20 walking lunge
10 mini-band BB Squats
10 AYT's
10 Ring Row

MAIN

A. 9-6-3-6-9 Back Squat, peaking at ~80%
warm: 8x95, 8x135
main: 9x185, 6x205, 3x225, 6x205, 9x185

B. (between main sets of A) 4x6 Pendlay Row 95#

C. 14 min AMRAP
{
9 BackSquat 115#
9 Pullup
9 RingPushup (Rx+ option, Rx was regular pullup)
* Run 1 long block on min 0, 5, 10
}
6 rounds + 9 reps