2015-12-18 WOD

WARM
std warmup
15 air squats
5 pullups
10 pushups
clean warmup w bar

MAIN

A. Metcon. for time:
{
a. 4 rounds of "Cindy"
{
5 pullups
10 pushups
15 air squats
}
time: 3:00
1 min rest

b. 3 rounds of "DT"
{
12 Deadlifts 135# (Rx was 155#)
9 Hang power cleans 135#
6 Push Jerk 135#
}
time: 8 minutes (clock at 12)
1 min rest

c.2 rounds of "Kelly"
{
400m run
30 wallball 20#
30 box jumps 24"
}
time: 12:30 (clock at 25:30)
1 min rest

d. 1 round of "Ship"
{
8 Squat Cleans 135# (Rx is 185#)
7 burpee box jumps 30" (Rx was 36"!)
} time: 5 min
}
total time: 31:30

B. 3x8 back squat at 70%,. I was pretty smoked, so did this at 50% for 2 rounds, 60% for 1 round
{
3x8 at 135#, 135#, 155#
}

I added:

C. 5 rounds of:
{
10 GHD situps
HS Platewalk (step down and try to step up)
}

D. MU work
3 kipping MU