2016-12-30 WOD

WARM

500m row (2 min slow, 1 min med, 1 min fast)
std warmup
2x10/arm KBOHPress

MAIN

A. Dec challenge
5 min amrap Squat clean thrusters for #'s 95/135/165 choice
I did regular thrusters at 95# - 42 of them

B. Metcon. 3 rounds. 3min/round, 3min rest
{
500m row
remainder of 3 min (usually about 1 min), benchpress 95#
score is bench reps
}
17, 19, 18

C. Build to heavy 3 rep back squat
5x95, 4x135, 3x185, 3x215, 1x245fail

I added:

D. HSHold
4x15-20s