2015-10-02 WOD

WARM
std warmup
3 rounds
{
10 one-legged KB deadlifts 53#
10 v-ups
}

MAIN

A. 3x2 Deadlift at 90%
warm: 8x135, 6x185, 5x225, 3x275, 2x315
main: 2x345, 1x345, 1x345 (didn't try second rep on both those sets)

B. (superset w warmup deadlifts above) 3x10 GHD Back Extensions

C. 30s on, 90 second rest, 9 sets total:
3 rounds:
{
30s row cals
90s rest
30s 20" box jump
90s rest
30s burpees
90s rest
}
round 1: 13 cal, 16 box jump, 14 burpees = 43
round 2: 13 cal, 16 box jump, 15 burpees = 44
round 1: 13 cal, 18 box jump, 15 burpees = 46

I added: 

D. One Arm Chinup progression

5 pullup

5 C2B pullup (strict)

5 chinup

3x1/arm One Arm Chinup Progression (one finger assist)