2016-07-15 WOD (& BIke)

Left the car at the air shuttle terminal, so rode in to the office today

WARM

- 5 mile bike ride (home to gym)
std warmup
40 wallball passes

MAIN

A. 3 rounds, not for time
{
40 DU
2-3 hawaiian squats/side
2 legless rope climbs (I did 5 in total, 2 to 15', others to 12')
}

B. Work to a heavy 5-3-1 bench
warm: 10x45, 8x95, 6x135
main: 5x165, 3x185, 1x205(fail), 1x195

C. 10 min AMRAP
{
30 KBS 53/70 (I did 53#)
15 T2B
5 Burpee boxjump 24"
}
3 rounds + 13 KBS = 193 reps

D. 7 mile bike ride