2015-01-12 WOD

WARM
std warmup
clean drills

MAIN

A. Benchpress 3x5 @ 60% 31x1 tempo
warm: 5x45, 5x95
main: 3x5 @ 135 at tempo

B. Seated Dumbell press 3x5 @ 60% 31x1 tempo
5@ 2x20#, 2x5 @2x30#

C. Metcon. 3 rounds for time
{
200m run
15 box jump 24"
10 Power cleans 135#
}
time: 9:04

I added:

D. Bar work
5 strict pullups
5 strict C2B pullups
2 BarMU
2 BarMUunbroken
2 strict BarMU