2014-08-15 WOD

WARM
std warmup
20 air squats
200m run

MAIN
A. 3x15 Back Squat - Heavy - starting set should be tough
warm: 5x45, 5x95, 5x135#
main: 15x155#, 15x165#, 12x165# (155# is 60% of max; 165 is ~65%)

B. 12 min EMOM
{
3 Power Clean ~70% of max. I did 135# (73% of max 185)
3 HSPU (wod called for 5, but I scaled to 3 and did them strict)
}

C. GHD supersets. 3 rounds of
{
15 GHD Situps (wod called for 10 but I added some)
12 GHD Back Extensions (wod called for 10 but I added a few)

}

I added:

D. 100 burpee challenge - Day 5 - 8:47

9 min emom, 11 burpees per round, with 12 on the first round.

E. 10 ab wheel rollouts (from knees)