2015-06-08 WOD

WARM
std warmup
400m run

MAIN

A. Benchmark test - max effort. For time:
{
250m row
15 burpees
25 KBS 70# (Rx was full overhead, but because of my shoulder, I did russian swings)
15 burpees

250m row

}

time: 4:27

B. Deadlift 3x4, add 10-20# from last week. Should be about 75-80%. (I missed last week, so just aimed for about 80% of max (365x.8 = 292)

warm: 5x95, 5x135, 5x185, 5x225

main: 4x275, 4x285, 4x295

C. Pullup progressions

2x5 strict pullups

3x5 weighted strict pullups 20#