2015-09-22 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
1 rope climb
40 DU (did them all unbroken)
12 T2B
}

B. 3x3 OH Press - 80-85% ORM
warm: 5x45, 5x75, 5x95
main: 1x115 (failed second rep), 3x105, 3x105 (115 is 85% of my target, or 89% of my max; 105 is 78% and 81% respectively).

C. 3x5 seated DB Press
5x30#, 5x35#, 5x35#

D. Metcon - 30-20-10 for time
{
PushJerk 95# (Rx was 115#)
T2B
Airdyne (cal)
}
time: 12:05

I added:

E. 2x10 GHD Situps

F. 5x HSPlatewalks (just 1-2 reps each)

G. MU work
1 BarMU (+1 failed)
1 MU