2016-11-29 WOD

WARM
std warmup
2 rounds
{
5/arm 26# one-arm KB press
30s plank
}
2 rounds
{
10 goblet squat 26#
10 v-ups
}

MAIN

A. 4 rounds for time, 80% effort (deload week)
{
11 cal Airdyne
8 deficit Deadlift 95# (4" deficit)
8 HSPU (strict: 8 first round, then 7,6,5)
8 Front Squat 95#
}
time: 12:37

B. work to a moderate 10-rep Deadlift
5x135, 5x185, 10x205

I added:

C. 2 rounds
{
1 shrimp squat/leg
1 pistol squat/leg
}

D. Dragonflags
4 negatives, one with a good-form raise