2016-01-16 WOD

First day back after being knocked out with a cold and a sick kid at home. Can't remember when I last missed 3 days in a row. Ugh.

WARM

1k row
3-4 min foam roll
2 rounds
{
10 plank leg slides/side
10 face pulls
10 kossack squats/side
3 lateral jumps/side
}

MAIN

A. "Hammer" - 5 rounds, each for time, w 90s rest b/t rounds
{
5 Power Cleans 115# (Rx was 135 for all lifts)
10 Front Squats 115#
5 Push Jerks 115#
20 pullups
}
times:
240, 3:10, 4:05, 3:30, 3:15 + 6 min rest = 22:40 (1:30 slower than last time I did it, but since I was out sick, that's probably to be expected)

I added:

B. 1 BarMU
was going to do more but shoulder a bit tweaky