2012-10-05 WOD

WARM
std warmup
200m run

MAIN

A. Front Squat 3x8-12 @ 70% orm.
I did 145# 3x8

B. 8 min amrap
{
8 Frontsquats 115/75 (I did 115# for first 2 rounds, then went back to 95#
8 burpees
} total: 6 rounds + 2 reps

C. Weekly challenge: static ring hold for time
I managed 45seconds

Update: added a slightly-shortened 5k run before lunch
4.22Km 23:06 (5:28 pace)