2026-03-16 WoD

WARM
200m run
2 rounds
{
1 min row
5 cossack squat/side
10 backsquat 45#
2 spiderman
2 inchworm
3 pike pushup
}

MAIN

A. 4x2 BackSquat at 78-82%, each round on 3min mark
warm: 10x95, 8x135, 6x185, 3x225
main: 4x2x250# (250 = 83% of 300) <-- felt surprisingly good given how sore I was from Fri/Sat

B. For time. Was supposed to be 2 rounds, but I did 1 round then had to drive Alisa to airport.
{
9 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
6 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
3 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
}
time: 5:30