2016-06-30 WOD

Active recovery day

WARM
std warmup
2 min airdyne

MAIN

A. 1k row

B. Work to a heavy Squat Clean & Jerk
3x45, 3x95, 2x115, 2x135, 2x155, 2x175, 2x185 (clean only, failed jerk, both times)

C. 3 rounds, not for time
{
1 HSPlateWalk
3 banded front lever pulls
}

D. 3 rounds, not for time
{
One Arm Chinup progression
   1: 5 chinup
   2: 3/arm holding at wrist
   3: 1/arm holding at forearm
Tuck Back Lever, 5 sec
}

E. HSHold
70 seconds