2014-09-15 WOD + Bike

Car's in the shop, so a little bike riding on top of today's WOD

WARM
std warmup
200m run
20 wall-facing air squats

MAIN

A. 3x8 Front Squat @ 65%
warm: 5x45, 5x95
main: 8x125, 8x135, 8x145

B. 3 rounds for time, 8 min cap (4-5 reps of each to warm up)
{
15 Box Jumps 24"
12 Power Clean 115#
9 Push Jerk 115#
}
I got 2 rounds plus 21 reps before the time cap

C. 5 min AMRAP strict pullups
39

I added:

D. Tuck Front Lever x 2

E. 6.5Km bike ride. Home to gym. (actually before all the above). ~ 20 min

F. 7km bike ride. Gym to work

G. 13.5 km bike ride. Work to home.