2014-06-04 WOD

WARM
std warmup
400m run
4 rounds of
{
5 pushups
10 leg raises
}

MAIN

A. 3x3 Deadlift, add 10-20# from last week
warm: 135x5, 185x5,  225x3,
main 275x3,  285x3,  295x3 (87%, 90%, 94%)

B. 3x3 OH Press, add 5-10# from last week
warm: 45x10, 75x5,  95x3,
main 105x3,  105x3,  115x3

C. 3x8 Pendlay rows, heavy as possible with good form
95x8, 95x8, 115x8

D. 3x12 strict pullups. Assisted partner pullups if needed
I started strict and went assisted after failing
8strict + 4 assisted
4strict + 8 assisted
1strict + 11 assisted

I added:

E. HS Holds
3x 45 seconds

F. GHD situps
2x10

G. BarMU
1 successful, 1 failed