2015-05-04 WOD

WARM
late, missed most of it
10 wallball 20#
200m run

MAIN

A. 4x10 deadlift at 50%
warm: 2x10x45#, 2x5x135#
main: 10x185, 10x195, 10x195, 10x195

B. Snatch complex:
Hang Snatch (1), OH Squat (2), 10 second rest, repeat 3 times. That's 1 rep
3 reps, increasing weight
warm: 2x45#
main: 65#, 75#, 75#
then did one hang snatch at 95#

C. Pavel pullup progressions
4x3 weighted pullups (15#), at tempo 30x1

I added:

D. One arm chinup progressions
assisted, 2 fingers, 3-2-1/arm

E. MU practice
2 reps