2016-09-06 WOD

WARM
std warmup

MAIN

A. Back Squat clusters. 2-3 min between clusters, 30s between sets.
warm: 5x95, 5x135
{
3-3-3 at 70% (I did just 185# - just 65%. But getting over injury still - didn't want to push it)
2-2-2 at 80% (205 - 72%)
1-1-1 at 90% (225 - 82%)
}

B. 6 min AMRAP
{
4 burpees
2 MUs
}
5 rounds, 4 burpees

C. 6 min AMRAP
{
6 Power Cleans 115 (Rx was 135#)
6 Push press 115 (Rx was 135#)

6 Front Squat 115 (Rx was 135#)

}

2 rounds, 12 reps (was pretty spent after B)

I added:

D. 3x Tuck Front Lever (one leg out)

E. One Arm Chinup progression
2x3 chinups
3x1/side assisted one arm chinup