2014-11-04 WOD

WARM
std warmup
10 partner over-unders
200m run

MAIN
A. 8 min EMOM
10 alternating barbell lunges 115# (5/leg - which I scaled to 4/leg for last 4 rounds)

200m run

B. Skill work. 3 rounds, not for time
{
10 Ring Dips
12 T2B
20 Pistols (only did 2 rounds of these)
40 DUs (only did 2 rounds of these)
}

C. 3 rounds, each for time, 3 min rest b/t
{
20 cal row
12 burpees over rower
7 KBS 70#
}
Times: 2:05, 2:15, 2:22

I added:

D. Snatch practice - work to a max, but ensuring dropping under bar
5x snatch balance w PVC
5x OH Squat 45#
warm: 3x45, 3x65, 2x75, 2x85
main: 1x95, 1x105 (power only), 1x105, 1x115(failed)