2014-10-17 WOD

WARM
std warmup
200m run

MAIN

A. "Crossfit warmup"
3 rounds
{
Samson Stretch w PVC - 30 seconds
15 OH Squat w PVC
15 GHD Situps
15 GHD Back Extensions
15 Pullups
15 Pushups
}

B. Deadlift 5-3-1, 5-3-1
warm: 5x135, 5x225
main: 5x245, 3x275, 1x295 - 5x265, 3x285, 1x305

C. 5 rounds
{
10 wallball 20#
3 Power Snatch 75# (Rx was 135)
}
time: 4:15

I added:

D. DU Challenge
100 DU, biggest UB set was 25