2016-10-24 WOD

WARM
std warmup (which I was late for)
20 wallball passes
2x
{
8 romanian deadlifts 45#
10 KBS 36#
}

MAIN

A. Deadlift 3x6, add 20# from last week
warm: 8x95, 8x135, 7x185, 2x225
main: 6x255#, 6x275#, 5x275#

B. 3x12 GHD Back Extensions
(superset w above)

C. 5 sprint sets, start each at top of 5 min, for 25min. rest remainder of 5 min
{
30 cal row
25 wallball UB 14# (Rx was 20#)
}
times: 2:49, 2:45, 3:00, 2:55, 2:50