2016-10-03 WOD

WARM

std warmup

MAIN

A. 3x8 Back Squat, add #10 from last week
warm: 5x45, 5x95, 5x135
main: 8x165, 8x165, 8x185

B. Work to a heavy 3-rep Front Squat
3x95, 3x135, 3x165, 3x185

C. 8 min AMRAP
{
5 burpee box jump 24"
10 alternating OH lunge (plate overhead) 45#
}
5 rounds + 5 burpee box jumps

D. max unbroken pullups, 3 sets
10, 8, 6