2016-09-13 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
50 DU
90s HS Walk practice (I just did hs hold/balance)
2-4 MU (I did 4/round; 1+3, 4, 4)
}

B. 3x3 back squat @ 70%
warm: 5x45, 5x95, 5x145, 3x165
main: 3x185, 3x185, 1x205

C. 1 of below complex every 90s for 15 min (10 rounds)
{
Squat Clean
Front Squat
Push Press
Push Jerk
}
95 (2 rounds), 115(2 rounds), 135(4 rounds), 155 (2 rounds)

I added:

D. One Arm Chinup progression
2x5 strict chinups
1x3/arm (2 finger assist)
1x3/arm (holding-wrist assist)