2013-11-11 WOD

Another workout at Usine Crossfit.

WARM
1.5k run (from hotel to box)
10 pullups
20 cal row
30 pushups
40 situps
50 lunges

MAIN
A. Front squat 65%x5, 75%x3, 85%x3
45x5, 95x5 (warm up)
125x5, 145x3, 165x3

B. 21-15-9 of
{
Deadlifts Rx=225, I scaled to 135
OH Squat Rx=135, I scaled to 75
}
time: 8:54

C. 10 min AMRAP DU's, with on-the-minute burpee ladder
55 burpees
140 DUs

I added
D. 4 HS Holds