2015-12-07 WOD

WARM
std warmup

MAIN

A. front rack strength exercises:
- PNF Intercostal stretch 3x15s
- Trap 3-raises 3x6 w 5s hold on each rep (w 5# plates

B. Front Squat 3x5 @ 60%, 1s hold at bottom
warm: 5x45#
main: 3x5 @ 135#

C: Back Squat 1x10 AHAP
1x10 @ 185 (could have gone a bit heavier, but still was challenging. 185 is about 70% ORM)

D. 21-15-9 of
{
Deadlift 255# (I scaled to 185#)
Box Jump 24"
}
time: 5:43

I added:

E. MU/Pullup work
2x3 ring dips
2x5 strict pullup
2x5 hand-release pullup
2 kipping MU
1 strict MU (failed)