2013-07-10 WOD

WARM
std warmup

MAIN
A. squat work
4x10 air squats
10 wall-facing squats
3 min squat hold
2 min wall squat hold

B. Build to a heavy triple front squat in 20 min
95x3
115x3
125x3
145x3
165x3
175x3
195x1, failed on second rep

C. At 70% of 3rm above (for me, 125), do:
15 min emom
{
3 Front squat
8 pushups
}

Then I added:

D. 3x5 Ring Pullups

E. 3x10 GHD Back Extensions