2015-10-21 WOD

WARM
3 min Airdyne
3 min foam roll
3 rounds
{
10 plank leg pulls/leg
10 face pulls
10 cossack squats/leg
3/leg lateral jumps
}
clean & jerk drills

MAIN

A. "Hammer" - 5 rounds for time, 90s rest b/t rounds
{
5 Power Cleans 115# (I scaled from 135#)
10 Front Squats 115# (same)
5 PushJerks 115# (same)
20 pullups
}
times: 2:10, 2:25, 3:30, 3:50, 3:20, plus 4x90s rest = 21:15 (45s PR, plus I did 2 less reps/round last time)

I added:

B. 5 rounds:
{
30-60s HSHold, working on balance off the wall
1 BarMU with slow negative descent
}