2016-01-06 WOD

WARM
std warmup
mobility work (cossack squats, rack stretches...)
Clean drills

MAIN

A. Work to a heavy (squat) Clean
warm: 5x75, 3x95, 3x115
main: 2x135, 2x155, 1x175, 1x185fail,
185# hang clean

B. 30 rep Squat Clean for time. Rx =  225#
I did 135#
7:13

C. 3 rounds, 30 seconds of each movement, for reps
{
30s MUs
30s Burpees
30s Box Jumps 24"
30s rest
}
Round 1: 2, 7, 7
Round 2: 2, 7, 7
Round 3: 3, 8, 8
On the 3 MU's, 2 were were unbroken, which I hadn't done for a while.

I added:

D. One Arm Chinup progression
3x2/arm (assisted)

E. 1x25 GHD situps