2015-09-21 WOD

WARM
std warmup
200m run
10 air squats
10 burpees

MAIN

A. Back Squat 3x3 85-90%
warm: 5x45, 5x95, 5x135, 5x185
main: 3x225, 3x225, 3x235
(Really should have planned ahead. ORM is currently 270, so 225 is 83%, and 235 is 87%. But if I want to be shooting for 300#, then I should have been doing at least 240# here.

B. Front Squat - work up to a heavy triple
main: 3x135, 3x155, 3x185, 3x205

C. 10 min emom
{
3 CJ, Moderate weight.
}
I did 8 sets at 135#, then went to #155 for the last 2 sets

D. 5 min AMRAP
{
burpee box jumps 24"
}
Did 10 reps first two minutes, then 8 reps next 3 minutes = 44 reps

I added:

E. MU work
2 x 5 strict pullups (2 pullups into 3 C2B)
2x3 ring pullups
1 Strict BarMU, followed by 1 failed
2 Strict MU