2016-02-03 WOD

WARM
std warmup
40 medball passes
200m run

MAIN

A. Benchpress 3x5, no tempo, 70% ish
warm 5x45, 5x95, 5x115
main 3x5x135 (67%)

B. Work up to a moderate weight for complex below
{
Power Clean
2 Front Squat
Push Press
Push Jerk
}
3x45#, 1x75#, 95#, 115#, 135#

C. 8 min EMOM of above complex
I did at 135#, but last 2 minutes skipped the push press in the complex

D. metcon: 50-30-10
{
wallball 20#
DUs
}
time: 9:30

I added

E. 4 rounds, not for time
{
One Arm Chinup, assisted 2/arm
HSHold, for balance
}