2016-11-21 WOD

WARM
std warmup
2 round
{
10 ball slams 12#
10 goblet squats 26#
}
2 round
{
10 wallball 12#
10 kbs 26#
}

MAIN

A. Back Squat 3x3, add 10# from last week
warm: 10x45m 8x95, 5x135, 3x155, 3x185
main: 3x205, 3x225, 3x225

B. 1x10 back squat
10x175

C. HS work (while rest of class was doing snatches)
5 rounds
{
1 strict, full depth, HSPU
1 HS Hold (1 min, 45 sec, 30 secx3)
}

D. 4 min AMRAP
{
20 DU
5 Front squat 135# (2nd round 4, 3rd/4th rounds, 3 reps)
}
4 rounds + 10 DU

E. 4 min AMRAP
{
8 GHD situp
8 Box Jump 30"
}
3 rounds + 1 GHD situp