2016-06-07 WOD

WARM
std warmup
200m run
3 rounds
{
10 v-ups
15 banded good mornings
}

MAIN

A. DL EMOM
warm: 5x45, 5x135, 5x185, 3x225

EMOM 5.
{
5 Deadlifts @ 65% (I did 255 - about 68% of my ORM of 375)
}

B. 3x12 GHD Back Extensions

C. 4 sprint sets, each for time, 3-4 min rest b/t
{
20 cal row
20 wallball 20#
}
times: 1:45, 1:44, 2:05, 2:06

I added:

D. HS Hold
1x50sec

E. One Arm Chinup progressions
5 strict pullups
4 strict chinups
1/side assisted chinup (2 fingers)
1/side assisted chinup (holding wrist)

1/side assisted chinup (holding at elbow) - not quite over the bar