2016-07-27 WOD

WARM
std warmup

MAIN

A. Work to a 1RM Benchpress
45x10, 95x10, 115x8, 135x6,
155x3, 175x1, 195x1, 210x0(failed, but close)

B. 5 min AMRAP
{
5 strict pullups
5 ring dips
}
5 rounds, + 2 pullups

C. 5 min AMRAP
{
5 Power Snatch 115# (I scaled to 75#)
10 box jump overs 24"
}
4 rounds + 5 snatches

I added

D. One Arm Chinup progression
2x5 chinups
2x2/arm assisted (band) one arm chinup
1/arm assisted (band) one arm chinup with slow negative

E. Front Lever progression
3 straddle front lever (could only hold for a second or two)