2015-09-11 WOD

WARM
std warmup
400m medball run (w partner)

MAIN
A. BackSquat 5x5, go up from last week
warm: 45x5, 95x5, 135x5, 155x5
main: 185x5, 205x5x4

B. Work to a heavy triple Front Squat
warm: 45x5, 3x95, 3x135
main: 3x155, 3x185, 3x205

C. Metcon. 4 rounds, each for time, all-out sprint, 3 min rest b/t
{
100m run
5 Power Cleans 135# (subbed this for 115# power snatch)
5 burpee-bar-jumps
}
times: 1:00, 1:00, 0:57, 0:57

I added

D. Ladder 1-2-3-2-1 (scaled version of one of the comp wods)
{
Strict MU
Strict HSPU
}
took me about 15 min, but pretty chuffed to get 9 strict MUs in a wod