2016-01-05 WOD

WARM
std warmup

MAIN

A. Work to a heavy 3-rep back squat
warm: 10x45, 8x95, 7x135
main: 5x185, 3x225, 2x245

B. reduce weight, do a set of 10 back squat
10x185

C. metcon: 5 rounds for time
{
200m run
10 benchpress at 135#
}

I added:

D. MU work
5 scap pulls
5 pullups (strict)
5 C2B pullups (strict)
2 kipping BarMU
2 strict BarMU
2 kipping BarMU strung together.