2015-12-28 WOD

WARM
std warmup

MAIN

A. 3x3 Benchpress at ~80%. Superset with B.
warm: 10x45, 8x95, 5x125
main: 3x3 @ 155# (77%)

B. 3x5 DB Press (seated)
3x5 @ 35#

C. Accumulate 20 tempo pushups 3-down,0-up
15 in set 1
5 in set 2

D. Metcon. For time: 30-20-10
{
wallball 20# (did set 1 unbroken, set 2 in 2 sets, set 3 unbroken)
pullups
}

I added:

E. 3 rounds, not for time
{
5 HSKickups
3 pistols/leg
10 GHD situps
}